I just built a model that predicts the best mix of training intensity and recovery—want to see if it can help you push past your usual limits?

Here’s a week‑long program designed to stretch you until the next plateau. It uses high‑intensity interval training, weighted carries, and a progressive overload cycle. You’ll log reps, weights, and RPE (rate of perceived exertion) for every set. Keep the rest strictly to the prescribed times – no excuses. **Day 1 – Upper Body & Core** 1. Bench Press: 5 sets × 3 reps @ 85% 1RM, 2 min rest 2. Weighted Pull‑Ups: 4 sets × 5 reps @ body + 15 kg, 2 min rest 3. Overhead Press: 5 sets × 5 reps @ 80% 1RM, 90 s rest 4. Barbell Row: 4 sets × 6 reps @ 75% 1RM, 90 s rest 5. Hanging Leg Raises: 4 sets × 12 reps, 60 s rest 6. Plank: 3 × 90 s, 60 s rest **Day 2 – Lower Body & Plyometrics** 1. Back Squat: 6 sets × 3 reps @ 90% 1RM, 3 min rest 2. Front Squat: 4 sets × 4 reps @ 75% 1RM, 2 min rest 3. Box Jumps: 5 sets × 5 reps, 90 s rest 4. Romanian Deadlift: 5 sets × 5 reps @ 80% 1RM, 2 min rest 5. Farmer’s Walk: 4 × 40 m @ 40 kg per hand, 60 s rest **Day 3 – Active Recovery** Light jog 30 min, mobility drills, foam roll. No weights. **Day 4 – Push Focus** 1. Incline Bench Press: 4 sets × 6 reps @ 75% 1RM, 2 min rest 2. Dips (weighted if possible): 5 sets × 8 reps, 90 s rest 3. Arnold Press: 4 sets × 8 reps @ 70% 1RM, 90 s rest 4. Triceps Rope Pushdown: 4 sets × 12 reps, 60 s rest 5. Russian Twists: 3 × 20 reps, 60 s rest **Day 5 – Pull Focus** 1. Deadlift: 4 sets × 3 reps @ 95% 1RM, 4 min rest 2. Pendlay Row: 5 sets × 5 reps @ 80% 1RM, 90 s rest 3. Chin‑Ups: 4 sets × 10 reps, 90 s rest 4. Face Pulls: 4 sets × 15 reps, 60 s rest 5. Back Extensions: 3 × 12 reps, 60 s rest **Day 6 – Mixed Conditioning** 1. Thrusters: 5 sets × 10 reps @ 60% 1RM, 90 s rest 2. Sled Push: 4 × 30 m @ 60 kg, 90 s rest 3. Battle Ropes: 4 × 30 s, 60 s rest 4. Burpees: 4 × 15 reps, 60 s rest **Day 7 – Rest** Full rest, hydrate, nutrition focus. **Progression Rules** - Increase the load by 2.5–5 kg on squats, bench, and deadlift each week if RPE ≤ 7. - If RPE > 8, keep weight and cut one set. - Log every set; if you hit 90 % of the target in all 3 days, add 5 % next week. Follow the schedule exactly; the strict rest periods are what make the training stimulus real. No slack, just data. Good luck.