Week summary
Weekly exercise summary
A complete overview for Edition 2026 · Weeks 14–15 · Peak Muscle Growth, organized across Monday through Sunday.
| Item | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Elliptical Norwegian 4x4 HIIT (Z5) Cardio | ✓ | 1 | ||||||
| Elliptical Z2 Cardio | ✓ | 1 | ||||||
| Elliptical Z3 Cardio | ✓ | 1 | ||||||
| Five-minute full-body stretching routine Flexibility | ✓ | ✓ | ✓ | ✓ | ✓ | 5 | ||
| Assisted or bodyweight pull-up Hypertrophy | ✓ | ✓ | 2 | |||||
| Dumbbell lateral raise Hypertrophy | ✓ | ✓ | 2 | |||||
| Hammer curl Hypertrophy | ✓ | ✓ | 2 | |||||
| Hip abduction machine Hypertrophy | ✓ | ✓ | 2 | |||||
| Incline Dumbbell Press Hypertrophy | ✓ | ✓ | 2 | |||||
| Leg press Hypertrophy | ✓ | ✓ | 2 | |||||
| Reverse crunch Hypertrophy | ✓ | ✓ | ✓ | 3 | ||||
| Seated calf raise Hypertrophy | ✓ | ✓ | 2 | |||||
| Seated leg curl Hypertrophy | ✓ | ✓ | 2 | |||||
| Triceps-focused parallel-bar dip Hypertrophy | ✓ | ✓ | 2 | |||||
| Wide-elbow machine row Hypertrophy | ✓ | ✓ | 2 | |||||
| VILPA: Front plank (planche-style hold) Vilpa | ✓ | ✓ | ✓ | ✓ | 4 | |||
| VILPA: Pelvic-floor contractions (Kegels) Vilpa | ✓ | ✓ | ✓ | 3 | ||||
| VILPA: Split-squat isometric Vilpa | ✓ | ✓ | ✓ | 3 | ||||
| VILPA: Wall-sit intervals Vilpa | ✓ | ✓ | ✓ | ✓ | 4 |