Alex Recovery Training
Week 1 of 9
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Upper Push/Pull
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Overall week (1–9)
Week 1 — Phase 1, Foundation
Week 2 — Phase 1, Volume
Week 3 — Phase 1, Intensity
Week 4 — Phase 2, Foundation
Week 5 — Phase 2, Volume
Week 6 — Phase 2, Intensity
Week 7 — Phase 3, Foundation
Week 8 — Phase 3, Volume
Week 9 — Phase 3, Intensity
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9-week cycle overview
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