Date Gate type ⚔️ Day A — Push (Chest · Shoulders · Triceps) 🏹 Day B — Pull + Legs ⚡ Day C — Push Variation 🔥 Day D — Pull + Legs Variation 🏃 Cardio Battle condition

Field notes

— select skill — Machine chest press Dumbbell chest press Dumbbell shoulder press Arnold press Cable chest fly Lateral raises Tricep pushdown Tricep overhead extension Lat pulldown Seated cable row Leg press Seated leg curl Dumbbell bicep curl Hammer curl

${[ ['Treadmill walk','5 mins slow — activates blood flow to joints before combat'], ['Straight leg raises','2 sets × 10 reps each leg — lying flat'], ['Seated knee extensions','2 sets × 10 reps — very light weight only'], ['Calf raises','2 sets × 15 reps — bodyweight only'], ].map(([name,detail],i) => ` `).join('')}

${[ ['Straight leg raises','1 set × 10 each leg — first thing in the morning'], ['Knee circles','10 slow circles each direction, each knee'], ['Wall sit','20–30 seconds — abort if sharp pain'], ].map(([name,detail],i) => ` `).join('')}

${[ ['Plank','3 × 30 seconds — core tight, don\'t let hips drop'], ['Cable crunch','3 × 15 reps — light weight, squeeze abs at bottom'], ['Knee press ups','3 × 10 reps — building toward full press ups'], ['Leg raises','3 × 10 reps — slow on the way down'], ].map(([name,detail],i) => ` `).join('')}