Strength & Shape · Maintenance
Sustain what you've built.
4 training days · Lower body 2× · Upper body 2×
💜 Continuing Phase 3 · sustainable, consistent, ongoing
Daily Target
8,000 – 10,000 steps · non-negotiable · keeps metabolism active on rest days too
Monday
Lower Body
Day 1 · Compound lower body work
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 secret is you never stop." — Maintenance