Monday – Back, Core & Posterior Chain Power Focus: Build strength in back, glutes, and core with minimal spinal loading. • Cable Hammer Row – 3×8×152 • Kettlebell Swings – 3×15×45 • Wide-Grip Lat Pulldown – 3×6×112 • Kettlebell Windmill – 3×8×45 • Romanian Deadlift (Moderate) – 3×8×115 • Straight-Arm Pulldown – 3×8×96 • Treadmill + Kettlebell Carry Circuit – 20 min (low-impact, focus on posture & core stability)

Code: Honor Your Word; A Man’s Promise Is His Bond. Interpretation: Integrity is revealed in follow-through. A man who keeps his word builds credibility, stability, and trust first with himself, then with others. Excuses erode authority. Reliability strengthens leadership. When your yes is dependable and your no is clear, your character becomes unquestionable. Masculine formation requires alignment between speech and action. Scripture Anchor: “Let your ‘Yes’ be yes, and your ‘No,’ no.” — Matthew 5:37 Field Exercise: Review the commitments you have made, spoken or implied. Choose one you have delayed or softened. Fulfill it completely this week, on time, and without renegotiation unless absolutely necessary. Reflection: Where have I allowed convenience to weaken my commitments? How does keeping my word affect my self-respect? Who benefits most when I become more dependable? Prime: Set small, precise commitments in training and life. Complete every rep, every task, exactly as planned. Power: Commit to something difficult and demanding. See it through despite resistance, fatigue, or doubt. Flow: Move deliberately no overpromising. Align effort with capacity and execute smoothly. Restore: Assess your commitments. Release what is unnecessary, recommit to what matters, and recalibrate with clarity.

1. The Code: Guard Your Inner Walls. A Man Who Leaves His Heart Unwatched Invites His Own Defeat. 2. Interpretation: A man’s downfall rarely begins with a dramatic collapse, it starts with small breaches, compromise, distraction, unchecked desire, emotional drift. To guard your inner walls is to take responsibility for the gates of your mind, the tone of your thoughts, the direction of your eyes, and the condition of your heart. Strength is not merely what you show to the world, it’s what you protect in secret. A fortified man cannot be easily moved. An unguarded man falls to the slightest pressure. 3. Scripture Anchor: “Above all else, guard your heart, for everything you do flows from it.” — Proverbs 4:23 4. Field Exercise: Identify one habitual breach in your inner wall... something you allow that weakens you (a distraction, a temptation, a negative mental pattern, a sloppy habit). For seven days, seal that breach: ● Remove the access point ● Replace it with a strengthening discipline ● Track your consistency each day 5. Reflection: What breach did you choose, and why has it gone unguarded? Did sealing it expose deeper weaknesses beneath the surface? How did your clarity, attitude, or discipline change by the end of the week? What additional walls now need reinforcement? 6. 4PF Integration: YOUR PHASE ALIGNMENT Prime: Audit your inner walls. Identify weak points with honesty and humility. Power: Confront the breach aggressively. Apply discipline without negotiation. Flow: Practice daily awareness, notice shifts in mood, focus, and temptation. Restore: Review the week and reinforce the wall through reflection and prayer.

1. Code: Stand Your Ground 2. Interpretation: A man of God does not drift with pressure, temptation, or emotional turbulence. He plants his feet, steadies his breath, and answers life with conviction. Standing your ground means holding to righteous principles when compromise looks easier. It is the discipline of remaining anchored spiritually, mentally, and physically when the winds rise. This is how a man becomes immovable in purpose. 3. Scripture Anchor: 1 Corinthians 16:13 — “Be watchful, stand firm in the faith, act like men, be strong.” 4. Field Exercise: Choose one area this week where you’ve been wavering... discipline, habits, boundaries, or spiritual practice. Draw a line in the sand and commit to seven consecutive days of holding that line with zero exceptions. Document your strength wins each night. 5. Reflection: Where have I been drifting, and why? What did resistance feel like when I chose to stand firm? How did my stability affect my mindset, spirit, or household? What new standard must I enforce going forward? 6. Prime, Power, Flow, Restore (Your Phase Alignment) Prime: Focus on tightening the fundamentals, posture, form, nutrition, discipline. Standing your ground begins with mastering the basics. Power: Move heavy with intent. Each rep becomes a declaration: I do not break. I do not fold. Flow: Stay calm under pressure. Let breath, movement, and conviction synchronize so your stability becomes natural, not forced. Restore: Reinforce the foundation. Use recovery to rebuild spiritual and physical integrity so you return even more grounded.