Day 13 of 14
Day 13 • Strength
Confidence Session
Full-Body Capstone
Finish the block with the most satisfying session, not the hardest one.
Upcoming42-48 min
Completion tracker
0 / 5 completed
Check off each exercise as you finish it. Once all 5 are done, this day flips to completed automatically.
Warm-up
- 5 min bike
- 8 bodyweight squats
- 8 band rows
- 5 incline push-ups
Coach note
Leave the gym feeling better than when you walked in.
Finisher
1 set easy curls if you want the morale boost.
How to win today
- Show-up win: Finish the session in 42-48 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
5 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s workout
Day 13 exercise flow
Exercise 04
Dumbbell Romanian Deadlift
2 sets10Rest 75 sec
Cue: Hinge cleanly, don’t chase load.
Open in JEFIT ↗
Exercise 05
Dumbbell Hammer Curl
2 sets12Rest 45 sec
Cue: Enjoy the pump, still controlled.
Open in JEFIT ↗