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Titans' Forge (Phase 1.1)

4 months/3 days a week

Start This Plan

Titans' Forge (Phase 1.1)

4 months/3 days a week

Titans' Forge (Phase 1.1)

4 months/3 days a week

Workout Goals

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Daily C.A.R.s

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:30	1		00:00:30	3		--:--
Go through the entire C.A.R.s routine at 30-40% intensity. Tempo: 8-0-8-0 Intensity: 3/10

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Daily C.A.R.s Routine

1 sets, 3 reps00:00:30

00:00:30

--:--

normal
superset
alternate
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Workout Plan Summary

Welcome to Phase 1.1 of Titans' Forge - a groundbreaking protocol that will ignite your muscle growth! This phase places a strong emphasis on supersets, where we pair two exercises back-to-back with minimal rest. By doing so, we increase the damage to your muscles, prompting greater hypertrophy responses. Get ready to push your limits and witness your muscles transform as we forge a path to unparalleled gains. Let's embrace this phase and unleash your true muscle-building potential!

Meso 2 Micro 1: Mech Post Exhaust 1.1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for A. FRC/Warm-up Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs do not do the two-minute stretch go right into your first round of contractions immediately.							A. FRC/Warm-up
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps	1	--:--:--	3		--:--	A. FRC/Warm-up
Notes for Lats During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Lats -- 4 rds
	Cable Lat Row	Cable Lat Row 4 sets, 6 reps00:00:30, 00:15 rest	4	00:00:30	6	--	00:15	Lats -- 4 rds
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :30 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Neutral Grip Lat Pulldown	Neutral Grip Lat Pulldown 4 sets, 10 reps00:00:40, 01:15 rest	4	00:00:40	10	--	01:15	Lats -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10
Notes for Biceps During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Biceps -- 4 rds
	Low Pulley Biceps Curl (Facing In)	Low Pulley Biceps Curl (Facing In) 4 sets, 8 reps00:00:40, 00:15 rest	4	00:00:40	8	--	00:15	Biceps -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Incline Cable Curl	Incline Cable Curl 4 sets, 12 reps00:00:48, 01:15 rest	4	00:00:48	12	--	01:15	Biceps -- 4 rds
	Wide-Grip Lat Pulldown Lats / Beginner	Wide-Grip Lat Pulldown 1 sets, reps--:--:--, --:-- rest	1		--	--	--:--	alternate
	Wide-Grip Pull-Up Middle Back / Intermediate	Wide-Grip Pull-Up 1 sets, reps--:--:--, --:-- rest	1		--		--:--	alternate
	Rear Delt Cable Row	Rear Delt Cable Row 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
	Dumbbell Upper Back Row	Dumbbell Upper Back Row 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
	Rear Delt Pulldown	Rear Delt Pulldown 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10
Notes for Upper Back During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Upper Back -- 4 rds
	Wide Grip Upper Back Pulldown Beginner	Wide Grip Upper Back Pulldown 4 sets, 6 reps00:00:30, 00:15 rest	4	00:00:30	6	--	00:15	Upper Back -- 4 rds
	Incline Dumbbell Triceps Extensions	Incline Dumbbell Triceps Extensions 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :30 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Rear Delt Pulldown	Rear Delt Pulldown 4 sets, 10 reps00:00:40, 01:15 rest	4	00:00:40	10	--	01:15	Upper Back -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10

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Workout Plan Summary

Conditioning

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Conditioning Do your entire C.A.R.s routine then choose any exercise for the time prescribed.								Conditioning
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:30	1		00:00:30	3		--:--	Conditioning
Go through the entire C.A.R.s routine at 30-40% intensity. Tempo: 8-0-8-0 Intensity: 3/10
	Sled Walk Beginner	Sled Walk 1 sets, 00:15:00	1		00:15:00		--	--:--	Conditioning
	Rower	Rower 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Ski Erg	Ski Erg 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	machine
	Stairmill	Stairmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Assualt Bike	Assualt Bike 1 sets, --:--:--	1	--	--:--:--	--		--:--	machine
	Treadmill	Treadmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Sled Walk + Carries	Sled Walk + Carries 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Offset Carry	Offset Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Farmer’s Carry	Farmer’s Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Yoke Carry + Sled Drag	Yoke Carry + Sled Drag 1 sets, --:--:--	1		--:--:--	--	--	--:--	harder
Men start at 45lbs, women start at 25lbs

normal
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alternate
circuit

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Workout Plan Summary

Meso 2 Micro 1: Mech Post Exhaust 1.2

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	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for A. FRC/Warm-up Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs do not do the two-minute stretch go right into your first round of contractions immediately.							A. FRC/Warm-up
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps	1	--:--:--	3		--:--	A. FRC/Warm-up
Notes for Quads During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Quads -- 4 rds
	Leg Extensions	Leg Extensions 4 sets, 6 reps00:00:30, 00:15 rest	4	00:00:30	6	--	00:15	Quads -- 4 rds
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :30 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Leg Press (Quad Bias)	Leg Press (Quad Bias) 4 sets, 10 reps00:00:40, 01:15 rest	4	00:00:40	10	--	01:15	Quads -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10
Notes for Medial Delt During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Medial Delt -- 4 rds
	Chest Supported Y Raise	Chest Supported Y Raise 4 sets, 8 reps00:00:40, 00:15 rest	4	00:00:40	8	--	00:15	Medial Delt -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Medial Delt Cable Raise	Medial Delt Cable Raise 4 sets, 12 reps00:00:48, 01:15 rest	4	00:00:48	12	--	01:15	Medial Delt -- 4 rds
	Wide-Grip Lat Pulldown Lats / Beginner	Wide-Grip Lat Pulldown 1 sets, reps--:--:--, --:-- rest	1		--	--	--:--	alternate
	Wide-Grip Pull-Up Middle Back / Intermediate	Wide-Grip Pull-Up 1 sets, reps--:--:--, --:-- rest	1		--		--:--	alternate
	Rear Delt Cable Row	Rear Delt Cable Row 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
	Dumbbell Upper Back Row	Dumbbell Upper Back Row 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
	Rear Delt Pulldown	Rear Delt Pulldown 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10
Notes for Calves During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Calves -- 4 rds
	Bent Leg Calf Press	Bent Leg Calf Press 4 sets, 6 reps00:00:30, 00:15 rest	4	00:00:30	6	--	00:15	Calves -- 4 rds
	Incline Dumbbell Triceps Extensions	Incline Dumbbell Triceps Extensions 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :30 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Straight Leg Calf Press	Straight Leg Calf Press 4 sets, 10 reps00:00:40, 01:15 rest	4	00:00:40	10	--	01:15	Calves -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10

normal
superset
alternate
circuit

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Workout Plan Summary

Conditioning

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Conditioning Do your entire C.A.R.s routine then choose any exercise for the time prescribed.								Conditioning
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:30	1		00:00:30	3		--:--	Conditioning
Go through the entire C.A.R.s routine at 30-40% intensity. Tempo: 8-0-8-0 Intensity: 3/10
	Sled Walk Beginner	Sled Walk 1 sets, 00:15:00	1		00:15:00		--	--:--	Conditioning
	Rower	Rower 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Ski Erg	Ski Erg 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	machine
	Stairmill	Stairmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Assualt Bike	Assualt Bike 1 sets, --:--:--	1	--	--:--:--	--		--:--	machine
	Treadmill	Treadmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Sled Walk + Carries	Sled Walk + Carries 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Offset Carry	Offset Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Farmer’s Carry	Farmer’s Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Yoke Carry + Sled Drag	Yoke Carry + Sled Drag 1 sets, --:--:--	1		--:--:--	--	--	--:--	harder
Men start at 45lbs, women start at 25lbs

normal
superset
alternate
circuit

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Workout Plan Summary

Meso 2 Micro 1: Mech Post Exhaust 1.3

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for A. FRC/Warm-up Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs do not do the two-minute stretch go right into your first round of contractions immediately.							A. FRC/Warm-up
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps	1	--:--:--	3		--:--	A. FRC/Warm-up
Notes for Chest During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Chest -- 4 rds
	Sternal Cable Pec Fly Intermediate	Sternal Cable Pec Fly 4 sets, 6 reps00:00:30, 00:15 rest	4	00:00:30	6	--	00:15	Chest -- 4 rds
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :30 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Costal Cable Press	Costal Cable Press 4 sets, 10 reps00:00:40, 01:15 rest	4	00:00:40	10	--	01:15	Chest -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10
Notes for Abs During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Abs -- 4 rds
	TVA Crunch	TVA Crunch 4 sets, 8 reps00:00:40, 00:15 rest	4	00:00:40	8	--	00:15	Abs -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Abs Garhammer	Abs Garhammer 4 sets, 12 reps00:00:48, 01:15 rest	4	00:00:48	12	--	01:15	Abs -- 4 rds
	Wide-Grip Lat Pulldown Lats / Beginner	Wide-Grip Lat Pulldown 1 sets, reps--:--:--, --:-- rest	1		--	--	--:--	alternate
	Wide-Grip Pull-Up Middle Back / Intermediate	Wide-Grip Pull-Up 1 sets, reps--:--:--, --:-- rest	1		--		--:--	alternate
	Rear Delt Cable Row	Rear Delt Cable Row 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
	Dumbbell Upper Back Row	Dumbbell Upper Back Row 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
	Rear Delt Pulldown	Rear Delt Pulldown 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10
Notes for Triceps During this portion of the workout, we will be trying to stimulate muscle growth so the main objectives are time under significant tension and getting close to failure. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The short rest period between the superset is to make sure there is more of a conditioning effect during the workout.							Triceps -- 4 rds
	Cross Cable Triceps Extensions (Step Back)	Cross Cable Triceps Extensions (Step Back) 4 sets, 6 reps00:00:30, 00:15 rest	4	00:00:30	6	--	00:15	Triceps -- 4 rds
	Incline Dumbbell Triceps Extensions	Incline Dumbbell Triceps Extensions 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: Find a weight you almost fail on by the last set Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :30 on :15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 3-0-1-1 Intensity: 9/10
	Incline Dumbbell Triceps Extensions	Incline Dumbbell Triceps Extensions 4 sets, 10 reps00:00:40, 01:15 rest	4	00:00:40	10	--	01:15	Triceps -- 4 rds
Load: Find a weight you fail on by the last set Sets of failure: Last set RIR: 3,2,1,0 RPE: 7,8,9,10 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :40 on 1:15 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 2-1-1-0 Intensity: 10/10

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Workout Plan Summary

Daily C.A.R.s

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:00:30	1		00:00:30	3		--:--
Go through the entire C.A.R.s routine at 30-40% intensity. Tempo: 8-0-8-0 Intensity: 3/10

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Daily C.A.R.s Routine

1 sets, 3 reps00:00:30

00:00:30

--:--

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Titans' Forge (Phase 1.1)

4 months/3 days a week

Titans' Forge (Phase 1.1)

4 months/3 days a week

Titans' Forge (Phase 1.1)

4 months/3 days a week

Workout Goals

Workout Plan Navigation

Daily C.A.R.s

Workout Plan Summary

Meso 2 Micro 1: Mech Post Exhaust 1.1

Workout Plan Summary

Conditioning

Workout Plan Summary

Meso 2 Micro 1: Mech Post Exhaust 1.2

Workout Plan Summary

Conditioning

Workout Plan Summary

Meso 2 Micro 1: Mech Post Exhaust 1.3

Workout Plan Summary

Daily C.A.R.s

Workout Plan Summary

Workout Goals

Resources

Workout Goals

Resources