The written week · Monday, 9 Nov 2026
Vajra
Seven days. Form first. Strength that lasts.
Today · Monday
Push · chest, shoulders, triceps
Press heavy, then pump. Bench is the main lift. Overhead after. Arms last. Log the kilos — Monday is a number day.
- Jump Rope2 × 60s
- Face Pull2 × 15
- Push-up2 × 6–8 clean
The week
Strength. Bag work. Positions that last.
Blocks
Written programs
Strength Base
Squat, hinge, press, pull. Three days. Written loads. The first honest barbell block.
Boxing Engine
Bag skill, rounds, and conditioning that still lets you squat later in the week.
PPL Hypertrophy
Push, pull, legs. Twice a week. Volume that fits a workday.
How to do today’s main lift
Barbell Bench Press
The upper-body strength standard. Learn the shape before you load it.
- 01Bar path slightly arced to the lower chest
- 02Scapula set, not shrugged into the bench
- 03Legs stay quiet and drive into the floor
Rooms
Gym, studio, home, road
The week does not care which logo is on the door. Open Today. Use the room the card names. Home swap if you cannot.
Where you trainOpen today. Tick the sets. Leave.
This is the week written down — reps, load, caution, pictures of the shape. Not a booking desk.