Gerard · Block 01

Find your rhythm.
Build it back.

A focused return to strength with three efficient gym sessions and two conditioning days each week. Rebuild the squat, press, and deadlift with controlled loads, familiar machine work, and enough recovery to finish this block ready for the next one.

How to use this block

Choose a week to see its exact lifts and cardio targets. Tap an exercise name for a short YouTube demonstration.

Strength effort: finish each work set with about 3–4 clean reps still available. Rest 2 minutes on the main lift and 60–90 seconds on machines. Keep the full session within 60 minutes.

Starting loads: the main-lift targets are conservative references from earlier logs. Warm up first; use a lighter load if today's form or energy calls for it. Machine stacks differ, so pick a smooth load rather than copying a number between machines.

Progression: move to the next week's target only when all reps are controlled. If a week feels heavy, repeat the previous load. Record what you actually used for the next four-week update.

Cardio: adjust the treadmill incline and pace to stay in the prescribed heart-rate band. The sauna follows the StairMaster if comfortable; hydrate and leave if you feel unwell.

Re-entry

Week 1

3 lifts≤ 60 min each

2 cardiosessions

2 restSat + Sun

Find your rhythm.Build it back.

Week 1

Find your rhythm.
Build it back.