PROGRAM STRUCTURE:

5 lifting days per week

Push – Chest, shoulders, triceps (bench-focused)

Pull – Deadlift, full back, biceps, loaded carries

Legs – Box squat and lower-body hypertrophy

Upper – Overhead press, chest, back, calisthenics

Arms (Auxiliary) – Hypertrophy, joint health, weak-point work


2 active-recovery days:

Easy rucks

Guided mobility and stretching

Days can be moved to fit shift work. Missed sessions don’t derail progress.

TRAINING PHILOSOPHY:

Percentage-based progression on the Big Four lifts

High-quality hypertrophy volume for size and durability

Carries and calisthenics for real-world strength

Active recovery to support long careers, not burnout

This is not random volume or influencer programming. Every day has a purpose.

ACTIVE RECOVERY (BUILT-IN):

Two weekly recovery days are programmed to:

Improve aerobic base

Reduce joint stiffness

Support recovery between heavy sessions

Reinforce readiness without fatigue

Rucks are paced, intentional, and optional to scale. Mobility is simple, repeatable, and job-relevant.

WHO THIS IS FOR:

Law enforcement

Firefighters

EMS

Military

Shift workers

Hybrid athletes who want strength, size, and capacity

THE GOAL:

Build a body that:

Performs under fatigue

Recovers fast

Looks strong

Holds up over time