Push
Day 1
Cardio
Legend
In App — 6Strong has this video
Not in App — ask staff to show you once
Going to 6-7 days?
Days 6 and 7 are lighter on purpose — extra calorie burn and a bit of muscle stimulus without eating into the recovery you need from Days 1-5. Use them as occasional add-ons, not a permanent default. If lifts stall, joints ache, or sleep suffers, drop back to 5 days.
About the weight loss side
Training alone won't create the deficit needed to lose weight — that comes from diet. This plan is built to preserve and build muscle while in a deficit, which is what makes a good recomposition rather than just losing weight and muscle together.
Backup
Everything is saved to your account on the server, so it follows you across devices — just log in. These buttons are for taking an extra local copy, or restoring one, if you ever need it.