Jul 4 (edited) • General discussion
30-Day Discipline Challenge
Train 4 lifting days/week
Non-lifting days = Steps + Core
Repeat weekly structure for 4 weeks
Weekly Schedule
- Day 1 – Upper (Push Focus)
- Day 2 – Lower (Quad Focus)
- Day 3 – Steps + Core
- Day 4 – Upper (Pull Focus)
- Day 5 – Lower (Posterior Chain Focus)
- Day 6 – Steps + Core
- Day 7 – Rest
UPPER BODY (PUSH DAY)
- Incline Barbell Bench Press (4 x 6–8)
- Flat Dumbbell Bench Press (3 x 8–10)
- Machine Shoulder Press (3 x 8–10)
- Dumbbell Lateral Raises (3 x 12–15) Superset Pec Deck Fly – (3 x 12–15)
- Cable Tricep Pushdowns –( 3 x 10–12)
- Single Arm Overhead Cable Extension (2 x 12–15/arm)
- Finisher
- Push-Ups – 2 sets to failure
LOWER BODY (QUAD FOCUS)
- Front Squat or Hack Squat (4 x 6–8)
- Bulgarian Split Squat (3 x 8–10/leg)
- Leg Press (3 x 10–12)
- Leg Extensions (3 x 12–15)
- Standing Calf Raises (4 x 12–15)
- Finisher
- Walking Lunges – 2 rounds to failure
UPPER BODY (PULL DAY)
- Neutral Grip Lat Pulldown (4 x 6–10)
- T-Bar Row (4 x 8–10)
- Single Arm Cable Row (3 x 10–12/side)
- Reverse Pec Deck (3 x 12–15) Superset Incline Dumbbell Curls –( 3 x 10–12)
- Rope Hammer Curls – (3 x 10–12)
- Face Pulls 2 x 15–20
- Finisher
- Dead Hang – 2 rounds max time
LOWER BODY (POSTERIOR CHAIN)
- Barbell Hip Thrust (4 x 6–8)
- Romanian Deadlift (3 x 8–10
- Reverse Lunges (3 x 10/leg)
- Lying Hamstring Curl (3 x 12–15)
- Seated Calf Raises (4 x 12–15)
- Finisher
- Farmer Carry or Sled Push
- 3 rounds
STEPS GOAL
8k–12k daily
CORE CIRCUIT
3 Rounds
• 12–15 Cable Crunches
• 15 Hanging Knee Raises
• 20 Russian Twists
• 45 Second Plank
Rest 60 seconds between rounds
Progression Rules
Week 1: Establish baseline
Week 2: Add 1–2 reps per set
Week 3: Increase weight while staying in the rep range
Week 4: Match or beat Week 3 performance
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30-Day Discipline Challenge
