One-month vacation program
August
Build.
Balanced muscle. Arms prioritized. No fake bulk chase.
StartsAug 42026
20 → 21 on Aug 25
149 lb evening weight
5'10"–5'11"
Mon–Fri · 10:00 a.m.
Load rule: the listed pounds are your starting targets, not a test of masculinity. End most sets with roughly 1–3 clean reps still possible. Sharp pain, dizziness, chest symptoms, or unusual ankle/Achilles pain means stop.
0Sessions done
0Sets checked
0Day streak
Calendar
Aug 4 – Sep 2
How the month progresses
1
Week 1: use the listed loads and learn the movements. Stop well before ugly reps.
2
Week 2: keep the same loads and add one clean rep where possible.
3
Week 3: after hitting the top of the rep range on every set, add 5 lb to a machine/cable movement. For dumbbells, use the next available pair only when form stays clean.
4
Week 4: hold the new load and rebuild your reps. Do not chase failure.
5
Final partial week: clean sessions only. No maxing out before classes restart.