AZ - Training Program

🎯 Goals

Reminder from the book: goals point the direction, then you focus on the road in front of you. Don't chase the result — become the person who trains like this.

A personalized ULPPL (Upper / Lower / Push / Pull / Legs) — the current split, I very much like — wrapped around 2 semi-rest days for neck, core, and the stretch routine. Full detail on Weekly Split.

Day	Focus	Theme
Monday	Monday — Upper (Strength)	Upper strength, push-led + skill (muscle-up / planche)
Tuesday	Tuesday — Lower A (Knees & Quads)	ATG split squat, front squat — knee ability
Wednesday	Wednesday — Mobility, Core & Neck	Quasi-rest: stretch routine + core + neck
Thursday	Thursday — Push (Delts)	Shoulder-led hypertrophy + planche
Friday	Friday — Pull (Back & Rear Delts)	Lats / rear delts + front lever / muscle-up
Saturday	Saturday — Lower B (Hinge & Posterior)	RDL, Nordic, hip thrust — no deadlift
Sunday	Sunday — Mobility, Core & Neck	Quasi-rest: backward sled + stretch + core/neck

Removed conventional Barbell Deadlift → replaced with Romanian Deadlift (hinge), Hip Thrust / Back Extension (glutes, near-zero spinal risk), and Jefferson Curl (bulletproofs the low back through a controlled rounded range). Lower injury risk, same posterior-chain payoff.
Demoted Barbell Back Squat → Front Squat becomes the main bilateral squat (more upright, more core, more hip mobility, easier on the low back), and ATG Split Squat becomes the primary knee-builder (Knees Over Toes).