Pick the split
Use the week you actually have.
Upper and lower, push pull legs, full body, or individual focus. The useful split is the one you can train, recover from, and return to.
Workouts
Work that fits the climb.
Start with the week you actually have, the goal you care about, and the thing that keeps tripping you up. No generic spreadsheet dump.
Move with intent
Whole body, not fear.
Compound lifts, isolation work, isometrics, and plyometrics are tools. Use the right tool for the goal, practice control, and keep the next session in mind.
Workout check-in
Choose your training direction.
Tell us the goal, the training split, and the part that keeps getting in the way. We will use it to build better free notes.
General fitness education only, not medical advice. For pain, injury, a health condition, or new high-impact or high-load training, seek appropriately qualified guidance.