Strength week with an honest upper-body slot

Built from the foundation template, with one extra pull or press and a written pull-up ladder. Rest 2–3 minutes on the first lift of the day.

Day 1

Movement	Sets × reps
Squat pattern	4 × 5–8
Bench or dumbbell press	3 × 6–8
Chest-supported row	3 × 8–10
Pull-up ladder (see below)	6–8 minutes
Carry	3 × 30–40 m

Day 2

Movement	Sets × reps
Hinge (RDL or trap-bar)	4 × 5–6
Overhead press	3 × 5–8
Lat pulldown or assisted pull-up	3 × 6–10
Split squat	2 × 8–10 / side
Lateral raise	2 × 12–15

Day 3

Movement	Sets × reps
Squat variant (lighter or closer stance)	3 × 8–10
Incline or floor press	3 × 8–10
Single-arm row	3 × 8–12
Hip thrust or back extension	3 × 8–12
Arms — pick one	2 × 10–15

Pull-up ladder (use on Day 1)

Strict only. If a full pull-up is not there yet: 5–6 sets of 3–5 controlled negatives or a foot-assist that still makes the last two reps hard. When you can do 5 strict, switch to 5 × 2–4 and add a small load or a slower down.

Close with the stretching closer if hips or pecs are loud. Conditioning stays on the easy track.