Active goals

Goals

Longevity-focused body composition — lean with serious muscle, high cardiovascular fitness, increasing strength. CrossFit-inspired mindset. Primary metrics: lean muscle mass, VO2 max, strength progression.

Training split

5 days/week — Push → 4x4 Intervals → Pull → Legs → Long Run Zone 2

Philosophy

Longevity is the north star. Lean body with serious muscle. Push hard but sustainably. Consistency over intensity. No shortcuts.

Training program

This week's plan

V4 Progressive Overload Block

Strong recovery week (HRV +14%, RHR -4bpm) — push forward with planned progressions on squat and deadlift. Hold bench at 77.5kg chasing 5/5/5. Extend long run to 10km.

Generated 5 Apr 2026, 17:22 · Week 2026-03-28 – 2026-04-04

Block week 2

Monday

V4 UB PUSH

Bench consolidation week — focus on completing all 15 reps before adding weight

Exercise	Sets	Reps	Weight	vs last week	Note
Bench Press	3	5	77.5 kg	same weight, target all reps	Hold weight — two weeks of failing set 3. Chase 5/5/5 before progressing
Seated Dumbbell Press	3	8	45 kg	same	Hit 8/8/7 last week — hold and target 8/8/8
Cable Lateral Raise	3	14	9 kg	+2 reps target	Consistent at 12 reps — push for 14
Face Pull	3	12	42 kg	same	Solid at 42kg×12 — maintain
Triceps Pushdowns	3	12	36 kg	same weight, better execution	Last set dropped to 8 reps — hold weight, focus on consistent 12s
Hanging Leg Raise	3	20	0 kg	same	Consistent 20s — maintain

Tuesday

4x4 Intervals

Push max HR toward 188-190 — increase treadmill speed by 0.3-0.5 km/h on work intervals

Duration target: 55 minutes
Distance target: 7.2 km
Structure: 15min warmup (100-135bpm) + 4x(4min at 175-190bpm + 3min recovery jog) + 10min cooldown

Wednesday

V4 UB PULL

Hold pull-up weight at +7.5kg until hitting 8/8/8

Exercise	Sets	Reps	Weight	vs last week	Note
Pull-ups	3	8	7.5 kg	same weight, better consistency	Hit 7/8/6 — inconsistent. Hold weight, target 8/8/8
Barbell Row	3	8	60 kg	+2.5kg	Clean 3×8 at 57.5kg — progress to 60kg
Bent-over Lateral Raise	3	12	20 kg	same	Solid at 20kg — maintain
One Arm Dumbbell Row	2	10	30 kg	+2.5kg	Hit 27.5kg×10 clean — progress to 30kg
Low Pulley Biceps Curls	2	12	30 kg	same weight, +2 reps target	Slight rep drop to 10 — hold weight, target 12
Cable Rotation	2	12	12 kg	same	Hit 12 reps last session — maintain

Thursday

V4 LEG DAY

Execute 2.5kg jumps on squat and deadlift — both earned from clean reps last week

Exercise	Sets	Reps	Weight	vs last week	Note
Power Squats	3	5	90 kg	+2.5kg	Clean 3×5 at 87.5kg — progress as planned
Deadlifts	2	8	110 kg	+2.5kg	Clean 2×8 at 107.5kg — progress as planned
Split Bench Squat	2	10	32.5 kg	+2.5kg	Consistent at 30kg — small progression
Romanian Deadlift	3	8	67.5 kg	+2.5kg	Clean 3×8 at 65kg two weeks running — progress
Standing Calf Raises	3	15	70 kg	+2.5kg	Solid at 67.5kg — small progression
Planks	3	1	0 kg	same	60 seconds per set

Friday

Long Run Zone 2

Earned the extension — 93% Zone 2 and RPE 2 last week. Keep same pace discipline, add 1.5km distance

Duration target: 40 minutes
Distance target: 10 km
Structure: 10km steady state at 3:55-4:05/km pace, 90%+ time in Zone 2 (HR 130-145bpm)