16d • General discussion
30-Day Discipline Challenge
Overview
Train 4 lifting days/week
Non-lifting days = Steps + Core
Repeat weekly structure for 4 weeks
Weekly Schedule
- Day 1 – Upper (Push Focus)
- Day 2 – Lower (Quad Focus)
- Day 3 – Steps + Core
- Day 4 – Upper (Pull Focus)
- Day 5 – Lower (Posterior Chain Focus)
- Day 6 – Steps + Core
- Day 7 – Rest
UPPER BODY (PUSH DAY)
1. Flat Barbell Bench Press
4 x 5–8
2. Incline Dumbbell Press
3 x 8–10
3. Seated DB Shoulder Press
3 x 8–10
4. Cable Lateral Raises
3 x 12–15
5. Superset
Cable Flyes – 3 x 12–15
Rope Tricep Pushdowns – 3 x 12–15
6. Overhead Rope Extensions
2 x 12–15
7. Finisher
Push-Ups – 2 sets to failure
LOWER BODY (QUAD FOCUS)
1. Back Squat
4 x 5–8
2. Leg Press
3 x 10–12
3. Walking Lunges
3 x 12/leg
4. Leg Extensions
3 x 12–15
5. Standing Calf Raises
4 x 12–15
6. Finisher
Wall Sit – 3 rounds to failure
UPPER BODY (PULL DAY)
1. Weighted Pull-Ups or Lat Pulldown
4 x 6–10
2. Chest Supported Row
4 x 8–10
3. Single Arm DB Row
3 x 10/side
4. Rear Delt Flyes
3 x 12–15
5. Superset
EZ Bar Curls – 3 x 10–12
Hammer Curls – 3 x 10–12
6. Face Pulls
2 x 15–20
7. Finisher
Dead Hang – 2 rounds max time
LOWER BODY (POSTERIOR CHAIN)
1. Romanian Deadlift
4 x 6–8
2. Bulgarian Split Squat
3 x 8/leg
3. Hip Thrusts
3 x 8–12
4. Seated Hamstring Curl
3 x 12–15
5. Seated Calf Raises
4 x 12–15
6. Finisher
Sled Push or Farmer Carry
3 rounds
STEPS GOAL
8k–12k daily
CORE CIRCUIT
3 Rounds
• 15 Hanging Leg Raises
• 20 Reverse Crunches
• 45 Second Side Plank (Each Side)
• 60 Second Plank
Rest 60 seconds between rounds
Progression Rules
Week 1: Establish baseline
Week 2: Add 1–2 reps per set
Week 3: Add weight
Week 4: Match or beat Week 3 performance
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30-Day Discipline Challenge
