Week 1 is a deliberate on-ramp — two lifting days rather than three.
Weeks 2–4 run five sessions: Mon run, Wed legs, Fri pull, Sat pliability, Sun push.
Green — full session
Amber — cut a set
Red — no lifting
Sleep hours dominate deliberately: the binding constraint is when you stop
working, not how hard you trained. Your own answer always overrides this.