Shawn, this 6-week program is built specifically for YOU! — a former athlete who still has the engine, strength base, and competitive mindset — but now needs structure, progression, and intelligent recovery to lean out while maintaining muscle in a calorie deficit. This program progresses from higher-rep hypertrophy work in Week 1 to lower-rep strength work by Week 6. GOALS: • Preserve muscle while cutting body fat • Rebuild athletic strength and power • Improve work capacity without burning out • Maintain joint health and recovery THIS APPROACH: • Maintains muscle during a deficit • Stimulates testosterone and growth hormone naturally • Preserves fast-twitch muscle fibers • Keeps your nervous system sharp HOW THIS PROGRAM IS STRUCTURED: Strength Training – 3 Days per Week Monday – Lower Body Strength Wednesday – Upper Body Strength Friday – Full Body Power + HIIT Sat or Sun - Optional Strength Day ZONE 2 CONDITIONING: – 30-45 min x 3-4 Days per Week • Target Heart Rate: 105–122 bpm • Max HR estimate: 174 bpm • Zone 2 range (60–70%): 105–122 bpm This work: • Improves fat oxidation • Supports recovery between lift days • Enhances cardiovascular health • Builds aerobic efficiency without draining you • You should be able to hold a conversation. If you can’t, you’re too high.