A training plan has to make sense on the day you do it. You may want the strength to carry your bags upstairs or the stamina to enjoy a long walk, but your preparation still has to fit around work, people you love and the hours you actually have.
Thursday was about building a body that lets you participate more fully in life. Today, we give that intention a place in your week.
The complete protocol includes a visual map you can save and use when planning your week, with a normal schedule, a smaller version for difficult weeks and a clear rule for progressing.