The Exercise Master Protocol: The Step-by-Step TL;DR | Covenant Church | Covenant Church

The 30-Second Summary

We’ve covered the mechanics of strength, cardio, and movement. If you’re tired of the theory and just want the marching orders, this is your blueprint. We’re stripping away the choices and giving you the Ideal Exercise Protocol. You will lock into a 6-week mesocycle, executing a 3-day “Push/Pull/Legs” split with a high-volume demand of 6 sets per exercise. Proverbs 21:5 says the plans of the diligent lead to abundance. Stop guessing and execute the plan.

The Rules of Engagement

Before you step foot in the gym, you have to commit to the standards. If you ignore the rules, the blueprint falls apart.

The 6-Week Lock-In. You run this exact schedule for the full block. Do not change the exercises. Consistency is how we measure progress.
The 10-20 Rule. Choose a weight where you fail between 10 and 20 reps. Under 10 is too heavy; over 20 is too light.
The Growth Zone. Take every set to 1–3 Reps in Reserve (RIR). The last few reps must be deeply uncomfortable.
The 1-2 Minute Rest. Stay focused. Rest strictly for 1 to 2 minutes. Put the phone away.
The 10k Step Baseline. You still have to hit your 10,000 steps every day to stave off sedentary rot.

The Weekly Schedule

This is your baseline. It balances the tension needed for muscle, the cardio needed for the engine, and the recovery needed to avoid a crash. Repeat this exact week until the block is done and it’s time to deload.

Monday: Strength - Push (Chest, Shoulders, Triceps)
Tuesday: Cardio - The Diesel (45 mins Zone 2)
Wednesday: Strength - Pull (Back, Biceps, Rear Delts)
Thursday: Cardio - The Diesel (45 mins Zone 2) + The Redline (20 mins High Output)
Friday: Strength - Legs (Quads, Hamstrings, Calves)
Saturday: Cardio - The Diesel (60 mins Zone 2)
Sunday: Sabbath Rest

The Strength Blueprint

We use a Push, Pull, Legs (PPL) split. We rely on machines and cables to isolate the muscle and protect your lower back from the debt of heavy barbell lifting. Do 6 working sets for each exercise.

Day 1: Push

Machine Chest Press. Focus on the deep stretch. Push to failure.
Machine Incline Press. Target the upper chest. Control the descent.
Machine Lateral Raises. Keep shoulders pinned. No swinging.
Cable Tricep Pushdowns. Lock elbows to your ribs.

Day 2: Pull

Lat Pulldown. Pull to your upper chest. Squeeze the blades.
Seated Cable Row. Chest against the pad. Pull through the elbows.
Reverse Pec Deck. Isolate the rear shoulders for better posture.
Machine Preacher Curls. Fully extend at the bottom for the stretch.

Day 3: Legs

Leg Press. Go as deep as your hips allow without your back rounding.
Seated Leg Extensions. Pause for one second at the top of every rep.
Seated Leg Curls. Squeeze hard at the bottom.
Machine Calf Raises. Stretch the Achilles at the bottom, then drive up.

Committing to the Season Together

A blueprint is only half the battle; executing it when you’re tired is the real work. At Covenant Church, we don’t expect you to carry the load alone. We hold each other accountable to the standard, season after season. Taking care of our physical health ensures we have the capacity to serve our families and our town.

Come find your place this Sunday →

Frequently Asked Questions

Is 6 sets too much? It’s a lot of work, but since we use stable machines instead of heavy barbells, your nervous system can handle it. Bury your pride and push through.

What if I miss a day? Just pick it up the next day and shift the schedule. Don’t double up; that just builds up too much debt too fast.

What if a machine is taken? Swap it for another one that works the same muscle. The muscle only recognizes tension, not the brand name on the gear.

Action Steps

Lock the Calendar. Put Monday, Wednesday, and Friday strength sessions in your calendar for the next six weeks. Treat them like mandatory work meetings.
Review the Mechanics. Before you start, read the Mechanics of Muscle again. Remind yourself we’re chasing tension, not grunting.
Execute Day One. Don’t wait for a perfect Monday. Whatever tomorrow is on the schedule, pack your bag and get it done.