FIGHT CODEX
v1.0 · HIT
MON
upper
TUE
lower
WED
core
THU
upper
FRI
lower
SAT
rest
SUN
rest
UPPER BODY
0 / 8
HIT Protocol:
2 sets to near failure · 90–120 sec rest · 2 sec up / 2 sec down
Warm-up
Arm circles + shoulder rolls
1 min
Wall angels
10 reps
Main — HIT
Push-ups
2 × 8–12
Dips
2 × 6–10
Pull-ups / Assisted
2 × 4–8
Pike push-ups
2 × 8–10
Cool-down
Chest & bicep doorway stretch
30 sec/side
Lat + cross-body shoulder stretch
30 sec/side