Static programming

Same lifts. Written sets. No surprise clock.

This track is for people who want a sheet they can run for 8–12 weeks without a daily WOD. Progression is boring on purpose: add load when every working set hits the top of the range with the same control.

3 days

Foundation full body

Three non-consecutive sessions. Squat, push, pull every day.

4 days

Upper / lower

More volume per lift family when recovery allows four sessions.

Add-on

Conditioning

Zone-2 default. Optional intervals once per week.

Women’s notes for these same templates live under Programming for women — the lifts do not change; the constraints do.