Strength Crew
Six training days, rest on Sunday. Same plan for both of you, scaled to each of you. Tick off each session, measure your waist on Monday, and test every fourth Saturday.
Meal Plan: dinners, portions and shopping list ▸Trophy room
This week
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Tap a day to open it. Check off each set and log your reps. A ring turns into a green check at 100%.
Weekly numbers
Rules
Every day
- 5-minute warm-up first (below).
- Weeks 1 and 2: learn the moves, keep it light.
- Then add 1 rep per set each week. Hit 12 on every set, go heavier, restart at 8.
Chuck's knees
- Pain 0 to 3 out of 10 is fine. Above 3, stop that move.
- No jumping, no deep lunges. Squat to a bench.
- Protein every meal, 8 to 10k steps a day.
Harry
- Form before weight. Never a max lift.
- Set ends when form breaks.
- He's the form checker. He counts Dad's reps.
How to do each move
Each link opens video demos on YouTubeTest day log
Baseline this week, then the Saturday of weeks 4, 8, 12 and every 4th week through 56. Same order, same time of day, full rest between tests.