Training Calendar

Push / Pull / Legs + daily walk + VO2max 4x4 · Oct – Dec 2026

OctNovDec
PUSH Wed, Sat
PULL Tue, Fri
LEGS Mon, Thu
OFF Sun only
October 2026
Thu
1
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
2
PULL →
Back / Biceps
Walk AM
Sat
3
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
4
Walk Only
No lifting
Walk AM
Mon
5
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
6
PULL →
Back / Biceps
4x4 Midday →
Wed
7
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
8
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
9
PULL →
Back / Biceps
Walk AM
Sat
10
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
11
Walk Only
No lifting
Walk AM
Mon
12
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
13
PULL →
Back / Biceps
4x4 Midday →
Wed
14
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
15
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
16
PULL →
Back / Biceps
Walk AM
Sat
17
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
18
Walk Only
No lifting
Walk AM
Mon
19
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
20
PULL →
Back / Biceps
4x4 Midday →
Wed
21
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
22
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
23
PULL →
Back / Biceps
Walk AM
Sat
24
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
25
Walk Only
No lifting
Walk AM
Mon
26
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
27
PULL →
Back / Biceps
4x4 Midday →
Wed
28
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
29
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
30
PULL →
Back / Biceps
Walk AM
Sat
31
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
November 2026
Sun
1
Walk Only
No lifting
Walk AM
Mon
2
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
3
PULL →
Back / Biceps
4x4 Midday →
Wed
4
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
5
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
6
PULL →
Back / Biceps
Walk AM
Sat
7
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
8
Walk Only
No lifting
Walk AM
Mon
9
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
10
PULL →
Back / Biceps
4x4 Midday →
Wed
11
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
12
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
13
PULL →
Back / Biceps
Walk AM
Sat
14
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
15
Walk Only
No lifting
Walk AM
Mon
16
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
17
PULL →
Back / Biceps
4x4 Midday →
Wed
18
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
19
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
20
PULL →
Back / Biceps
Walk AM
Sat
21
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
22
Walk Only
No lifting
Walk AM
Mon
23
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
24
PULL →
Back / Biceps
4x4 Midday →
Wed
25
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
26
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
27
PULL →
Back / Biceps
Walk AM
Sat
28
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
29
Walk Only
No lifting
Walk AM
Mon
30
LEGS →
Quads / Hamstrings / Glutes
Walk AM
December 2026
Tue
1
PULL →
Back / Biceps
4x4 Midday →
Wed
2
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
3
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
4
PULL →
Back / Biceps
Walk AM
Sat
5
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
6
Walk Only
No lifting
Walk AM
Mon
7
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
8
PULL →
Back / Biceps
4x4 Midday →
Wed
9
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
10
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
11
PULL →
Back / Biceps
Walk AM
Sat
12
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
13
Walk Only
No lifting
Walk AM
Mon
14
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
15
PULL →
Back / Biceps
4x4 Midday →
Wed
16
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
17
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
18
PULL →
Back / Biceps
Walk AM
Sat
19
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
20
Walk Only
No lifting
Walk AM
Mon
21
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
22
PULL →
Back / Biceps
4x4 Midday →
Wed
23
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
24
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Fri
25
PULL →
Back / Biceps
Walk AM
Sat
26
PUSH →
Chest / Shoulders / Triceps
4x4 Midday →
Sun
27
Walk Only
No lifting
Walk AM
Mon
28
LEGS →
Quads / Hamstrings / Glutes
Walk AM
Tue
29
PULL →
Back / Biceps
4x4 Midday →
Wed
30
PUSH →
Chest / Shoulders / Triceps
Walk AM
Thu
31
LEGS →
Quads / Hamstrings / Glutes
Walk AM

Prepared by Donnie Krtanjek · Personal health analysis

This document reflects one individual's longitudinal biomarker data, genetic profile, and metabolic response. It is a personal record, not medical advice, and is not produced by a licensed clinician. Nothing here is a protocol to copy. Consult a qualified professional before making changes to your own regimen. © 2026 Donnie Krtanjek · For personal use.