Sep 4 • General discussion
September 30-Day Discipline Challenge
Goal: Build muscle, get stronger, improve conditioning, and stay consistent.
Train: 4 lifting days/week
Non-lifting days: Steps + Core
Weekly Structure
- Day 1 — Upper Body (Push)
- Day 2 — Lower Body (Quad Focus)
- Day 3 — Steps + Core
- Day 4 — Upper Body (Pull)
- Day 5 — Lower Body (Posterior Chain)
- Day 6 — Steps + Core
- Day 7 — Rest
UPPER BODY — PUSH
- Incline Dumbbell Press — 4 × 6–8
- Flat Machine Chest Press — 3 × 8–10
- Seated Dumbbell Shoulder Press — 3 × 8–10
- Single-Arm Cable Lateral Raise — 3 × 12–15/side
- Low-to-High Cable Fly — 3 × 12–15
Superset:
6A. Cable Triceps Pressdown — 3 × 10–12
6B. Overhead Cable Triceps Extension — 3 × 12–15
Finisher:
Push-Ups — 2 sets to technical failure
LOWER BODY — QUAD FOCUS
- Front Squat or Smith Machine Squat — 4 × 6–8
- Leg Press — 3 × 8–10
- Reverse Dumbbell Lunges — 3 × 10/leg
- Leg Extension — 3 × 12–15
- Standing Calf Raise — 4 × 10–15
Finisher:
Walking Lunges — 2 × 20 total steps
UPPER BODY — PULL
- Neutral-Grip Lat Pulldown — 4 × 6–8
- Single-Arm Dumbbell Row — 3 × 8–10/side
- Chest-Supported Machine Row — 3 × 10–12
- Straight-Arm Cable Pulldown — 3 × 12–15
- Reverse Pec Deck — 3 × 15–20
Superset:
6A. Hammer Curl — 3 × 10–12
6B. Cable Curl — 3 × 12–15
Finisher:
Dead Hang — 3 × 30–60 seconds
LOWER BODY — POSTERIOR CHAIN
- Trap-Bar Deadlift — 4 × 5–6
- Dumbbell Romanian Deadlift — 3 × 8–10
- Reverse Lunge — Long Stride — 3 × 10/leg
- Lying Hamstring Curl — 3 × 10–15
- 45° Back Extension — 3 × 12–15
- Seated Calf Raise — 4 × 12–15
Finisher:
Heavy Farmer Carry — 3 × 40–60 seconds
STEPS GOAL
10,000–12,000 steps daily
Don’t worry about getting them all at once. Break them up throughout the day.
CORE CIRCUIT
3 Rounds
- 12–15 Ab-Wheel Rollouts
- 12/side Cable Wood Chops
- 15 Reverse Crunches
- 30 seconds/side Side Plank
- 30–45 seconds Plank Shoulder Taps
Rest: 60 seconds between rounds.
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September 30-Day Discipline Challenge
