Men's Program · Maintenance
Sustain what you've built.
5 training days · Push · Pull · Legs · V-Taper · Lower Detail
💪 Maintenance Mode · sustainable, consistent, ongoing
Daily Target
8,000 – 10,000 steps · non-negotiable · keeps metabolism active on rest days too
Monday
Push
Day 1 · Chest · Shoulders · Triceps
Maintenance Mode: Sustain · follow the bump signals · add weight when ready
Maintenance · Progressive Overload
Week 1 · Ongoing
Sustain and continue progressing
Keep reps in range. When weight hints go green, add weight. This phase has no expiration date — it just keeps building.
Done. 💪
You showed up.
"The work doesn't stop." — Maintenance