Travel Deload Transition

Two weeks of work travel. 1 day a week at home. 3-4 on the road. 
✅ Maintain muscle & CNS readiness
✅ Improve aerobic base (for wrestling & aesthetics)
✅ Keep joints happy during travel
✅ Arrive back ready to launch Phase 4 at full power

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Week 1

Week 2

Bench Press (Barbell)

Pull-Up (Weighted)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Face Pull

Walk

Upper Power

Goblet Squat

Bench Press (Dumbbell)

Dumbbell Row

Lateral Raise (Dumbbell)

Plank

Full Body Strength Circuit

Start 30 minute zone two bike/treadmill/elliptical. 

Hanging Knee Raise

Stretching

Cardio + Mobility

Start with 10x30 sec sprint on bike, treadmill, or outside. 1 minute rest between sets. 

Sprint

Seated Shoulder Press (Dumbbell)

Farmer's Walk (Weighted)

Conditioning / Pump Day

Trap Bar Deadlift

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Hamstring Curl

Standing Calf Raise

Lower Power

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