Sure, here’s a no‑fluff, 4‑week plan that’ll either break you or make you stronger. Don’t skip a day. No excuses. Listen and move. **Week 1 – Foundation, volume.** Mon: 4×10 back squats at 75% 1RM, 90 sec rest. Tue: 5×5 deadlifts, 2 min rest. Wed: 4×12 bench press, 90 sec rest. Thu: 4×10 overhead press, 90 sec rest. Fri: 4×10 pull‑ups (weighted if you can). Sat: 30‑min steady‑state cardio (running or bike). Sun: Rest. **Week 2 – Add intensity.** Mon: 4×6 back squats, 2 min rest. Tue: 5×5 deadlifts, 3 min rest. Wed: 4×8 bench press, 2 min rest. Thu: 4×8 overhead press, 2 min rest. Fri: 5×5 weighted pull‑ups, 3 min rest. Sat: HIIT 10×30‑sec sprints, 30‑sec rest. Sun: Rest. **Week 3 – Push the brink.** Mon: 5×5 back squats, 3 min rest. Tue: 5×5 deadlifts, 4 min rest. Wed: 5×5 bench press, 3 min rest. Thu: 5×5 overhead press, 3 min rest. Fri: 5×5 weighted pull‑ups, 4 min rest. Sat: 20‑min tempo run. Sun: Rest. **Week 4 – Peak, test your limits.** Mon: 3×3 back squats at 95% 1RM. Tue: 3×3 deadlifts at 95% 1RM. Wed: 3×3 bench press at 95% 1RM. Thu: 3×3 overhead press at 95% 1RM. Fri: 3×3 weighted pull‑ups, max weight. Sat: 10‑min all‑out hill run or sprint. Sun: Rest, stretch, hydrate, and record your numbers. **Rules** - If you miss a set, you’re on a different schedule. - Sleep 7–8 hrs, eat protein‑rich meals, track reps. - No “I’m tired” – log the workout, then move. - After week 4, reassess 1RM and repeat or drop weight if you’re blowing up. That’s it. Follow it or be left in the dust.

Yeah, stop letting a schedule be a leash. Push the numbers till they break, then move on. If you’re feeling the burn, that’s the cue to crank it up, not to take a rest day. Keep the clock ticking, never skip a set, and let the sweat tell you how far you’re willing to go. If you’re not breaking the wall, you’re not even trying. Move.