Oct 11 • THE GYM
⚔️ Sovereign Health OS (2-Day per Week Commitment Protocol)
(for busy, high-output operators who still want to carve 50 lbs clean)
Schedule
Tuesday – Strength Block (Full-Body Power)
- Warmup: 5 min incline walk
- Squat – 3×10
- Bench Press – 3×10
- Barbell Row – 3×10
- Overhead Press – 2×12
- Plank – 3×45s
- (If no gym: replace with goblet squats, pushups, backpack rows, pike presses.)
Thursday – Hybrid Conditioning
- 10 min jog or rower warm-up
- 6 rounds of:
- Finish: 12k steps or 30-min walk later in the day
Saturday/Sunday (optional accelerator):
- Long steady walk (12k steps) or a bike ride.
🍳 Nutrition (same OS macros)
1,750 cal | 180P / 120C / 55F
- 12 PM – Meal 1 (chicken + rice + veg)
- 3:30 PM – Meal 2 (shake + fruit)
- 6 PM – Meal 3 (salmon/steak + salad + sweet potato)
- 8 PM – Meal 4 (Greek yogurt or shake)
Keep same prep cadence: Sunday PM + Wednesday PM.
🧬 Recovery & Rules
- 9:45 PM lights out. No exceptions.
- Hydrate 3L/day minimum.
- If progress stalls: add Saturday cardio before adjusting macros.
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⚔️ Sovereign Health OS (2-Day per Week Commitment Protocol)
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