Training program · 8 weeks

8 Week Upper Body Protocol$147. One time.

Upper-body stretches every day. Lifting on a schedule you can keep. Pain-free range, then a little more weight.

• Daily upper-body stretches — trap, levator, rhomboid, thread the needle, rear delt
• Strength work 3 days a week, in a pain-free range
• Weeks 1–4: upper-back isolation, then the same pattern with a little more
• Weeks 5–8: presses, rows, and the rest of the upper body, form stays clean
• What to do when the last 2 reps are hard
• The PDF to keep

• Work in a pain-free range
• Stop for sharp pain, numbness, or tingling down the arm
• Rest 60 to 90 seconds. Last 2 reps hard, form stays clean

Education only. Not medical advice, and not a personalized program or an adjustment. Sharp pain, numbness, or tingling — stop and get checked.