Lift. Stretch.

Phase 1, session A, now with longer rests: 2:30 between squat sets, 2:00 on the bench. Back squat 3×8/7/6, bench press 3×8, barbell curls, single-leg calf raises and the usual warm-up of bridges, band pull-aparts and monster walks.

The longer rests make a real difference. The last reps stay clean instead of turning into a grind.

Everything happens in a small home gym: a rack, a barbell, adjustable dumbbells, bands and a bench. No machines needed. Then a fifteen-minute leg reset on the mat to close the day.