Week 4
The work of the last two weeks was clarity. The work of this week is structure. A Life Unifying Purpose doesn’t become real until it is supported by a system—repeatable actions, protected time, and clear standards. This week is about taking what you’ve uncovered and turning it into motion. See the system before you: the habits, the triggers, the schedule, the actions that move you forward. Start small, stay consistent, and let momentum do its work. An object in motion stays in motion. Keep it simple. Keep it visible.
Keep it Cave.
Weekly Primal Plan — Week 4
Theme:
Systematize Goals — turn LUP planning into an actionable system. Object in motion stays in motion.
Fitness
Strength + functional + core with daily “Sweat ‘Til You’re Wet”. Monday = Chest, Wednesday = Legs, dedicated Arms day,
Saturday & Sunday = Active Rest. 10K+ steps daily.
Nutrition
Daily: 2 protein shakes — plant-based mid-day + whey post-workout. Clean Mediterranean.
Lunch emphasizes healthy fats. Dinner
Mentality
Review your LUP notes from Weeks 2–3 and build a system: the mechanical pieces, the repeatable actions, the cadence.
Getting started is the hardest part — momentum is the reward.
Cave Challenges — Apex Application
10K+ STEPS DAILY
- 10K minimum steps every day (non-negotiable).
- Sweat ‘Til You’re Wet challenge every day (even on Active Rest).
- System Check: 10 minutes daily building your LUP system (calendar + habits + triggers).
- Sleep: protect bedtime; morning light when possible.
Mon – Sun Daily Execution
Format per day: Fitness (strength + functional + core) • Sweat ‘Til You’re Wet • Nutrition (Plant Shake/Lunch/Whey Post-WO/Dinner) • Mentality (Meditation + 3 prompts)
Monday — Chest Day
10K+ Steps
Fitness
- Incline Bench Press — 4×6–8
- Dumbbell Flat Press — 4×8–10
- Dips (assisted if needed) — 3×8–12
- Cable Fly (high-to-low) — 3×12
- Core: Hollow Hold (30s) + Side Plank (30s/side) — 3 rounds
Sweat ‘Til You’re Wet
Push-Up + Row Burner (10 min): 10 push-ups + 10 DB rows/side, repeat for rounds (steady pace).
Nutrition
- Plant Shake (Mid-Day): plant protein + spinach + berries + flax/chia
- Light Lunch (Fats Focus): Greek salad + olives + avocado + feta + olive oil + chicken (or chickpeas)
- Whey Post-Workout: whey + water + pinch sea salt
- Dinner (Carbs Focus): salmon + roasted potatoes + greens; lemon + garlic + olive oil
Mentality — Systematize Goals
Daily Meditation: “I don’t need perfect clarity. I need a repeatable system. Small actions, done daily, become my direction.”
Journaling Prompts (3)
- From Weeks 2–3, what are my Top 3 LUP themes? (Write them as nouns: “Health,” “Service,” “Craft,” etc.)
- What is the daily action that proves each theme? (Example: “Health” = 45 min training.)
- What time block will protect these actions on my calendar — and what will I remove to make room?
Tuesday — Back + Functional + Core
10K+ Steps
Fitness
- Pull-Ups (or Lat Pulldown) — 4×6–10
- Chest-Supported Row — 4×10
- Single-Arm Cable Row — 3×12/side
- Face Pulls — 3×15
- Core: Pallof Press — 3×12/side
- Carry: Farmer Carry — 4×40–60 steps
Sweat ‘Til You’re Wet
EMOM 12: Minute 1 = 12 kettlebell swings • Minute 2 = 10 burpees • Minute 3 = 40 mountain climbers (repeat 4 rounds).
Nutrition
- Plant Shake (Mid-Day): plant protein + cacao + cinnamon + almond milk
- Light Lunch (Fats Focus): tuna (or white bean) lettuce wraps + olive oil + avocado + cucumber
- Whey Post-Workout: whey + water
- Dinner (Carbs Focus): chicken souvlaki + rice + cucumber/tomato salad + tzatziki
Mentality — System Blueprint
Daily Meditation: “See the system before you: inputs, actions, outputs. My life becomes what I repeat.”
Journaling Prompts (3)
- What is my primary outcome for 2026 (one sentence)?
- List the mechanical pieces required (skills, habits, meetings, training, learning, relationships).
- What is the minimum effective dose for each piece this week (10–30 minutes)?
Wednesday — Leg Day
10K+ Steps
Fitness
- Back Squat (or Goblet Squat) — 5×5
- Bulgarian Split Squat — 3×10/side
- Hip Thrust (barbell or DB) — 4×10
- Leg Curl (machine/band) — 3×12
- Calf Raises — 4×15
- Core: Hanging Knee Raises — 3×10–12
Sweat ‘Til You’re Wet
Stair/Incline Intervals: 10 rounds: 30s hard / 60s easy.
Nutrition
- Plant Shake (Mid-Day): plant protein + banana + spinach + chia
- Light Lunch (Fats Focus): lentil soup + arugula salad + olive oil + walnuts
- Whey Post-Workout: whey + water
- Dinner (Carbs Focus): turkey (or chicken) Mediterranean bowl: rice/quinoa, peppers, onions, herbs
Mentality — Momentum Rule
Daily Meditation: “An object in motion stays in motion. I start small, then I stay started.”
Journaling Prompts (3)
- What is my hardest first step — the thing I avoid because it starts the machine?
- How do I make that step stupid simple (2 minutes, no friction, ready-to-go)?
- What will I do immediately after the first step to keep motion (the “next cog” in the system)?
Thursday — Arms Day (Biceps + Triceps Growth)
10K+ Steps
Fitness
Growth Focus: controlled eccentric (3 seconds down) on curls + extensions.
- Close-Grip Bench Press (or Close-Grip Push-Ups) — 4×6–10
- EZ-Bar Curl — 4×8–12
- Tricep Rope Pushdown — 4×12
- Incline DB Curl — 3×10–12
- Overhead Tricep Extension — 3×10–12
- Hammer Curl — 3×12
- Core: Cable Chop — 3×12/side
Sweat ‘Til You’re Wet
Arm Finisher (7 min): 10 push-ups + 12 band curls + 12 band tricep pressdowns, repeat for rounds.
Nutrition
- Plant Shake (Mid-Day): plant protein + berries + almond milk + flax
- Light Lunch (Fats Focus): hummus plate + olive oil drizzle + olives + avocado + cucumber + chicken
- Whey Post-Workout: whey + water
- Dinner (Carbs Focus): baked cod + roasted sweet potatoes + greens; garlic + lemon
Mentality — Build the Action List
Daily Meditation: “A system is just a list of actions I can actually do. I trade fantasy for schedule.”
Journaling Prompts (3)
- Write 10 actions that move me toward my LUP (as verbs: “train,” “write,” “call,” “study,” “serve”).
- Circle the 3 actions that create the most leverage. What does each one look like in 20 minutes?
- What trigger starts each action (coffee → journal, leaving work → walk, gym bag → training)?
Friday — Shoulders + Conditioning + Core
10K+ Steps
Fitness
- Overhead Press — 4×6–8
- Arnold Press — 3×10
- Lateral Raise — 3×12–15
- Rear Delt Fly — 3×15
- Turkish Get-Up (light, controlled) — 3×3/side
- Core: Suitcase Carry — 3×40 steps/side
Sweat ‘Til You’re Wet
AMRAP 10: 10 KB swings • 8 push-ups • 12 air squats • 200m brisk run/walk.
Nutrition
- Plant Shake (Mid-Day): plant protein + cacao + cinnamon + almond milk
- Light Lunch (Fats Focus): caprese + avocado + olive oil + basil + chicken (or beans)
- Whey Post-Workout: whey + water
- Dinner (Carbs Focus): shrimp + garlic + olive oil + rice; side salad
Mentality — Install the Cadence
Daily Meditation: “Cadence beats intensity. I don’t need heroic days. I need repeatable days.”
Journaling Prompts (3)
- What is my weekly cadence for the system (daily, 3x/week, weekly review)?
- What is my minimum standard when life gets busy (the “never miss” version)?
- What will I do every Sunday to reset and aim the system for next week?
Saturday — Active Rest (Move + Recover)
10K+ Steps
Fitness
- Zone 2 walk (or easy bike) — 45–60 min
- Mobility Flow — 10–15 min (hips, T-spine, ankles, shoulders)
- Breathwork: 4s inhale / 6s exhale — 5 min
- Optional Core: Dead Bug — 3×10/side
Sweat ‘Til You’re Wet
Nasal-Breathing Incline Walk: 12 minutes steady. You should sweat, but stay controlled.
Nutrition
- Plant Shake (Mid-Day): plant protein + berries + spinach + flax
- Light Lunch (Fats Focus): sardines (or eggs) + avocado + olive oil + tomatoes
- Whey Post-Workout: whey + water (if you trained) or keep as evening protein
- Dinner (Carbs Focus): grilled chicken + roasted potatoes + big salad
Mentality — Reduce Friction
Daily Meditation: “Momentum loves low friction. I set the stage so the system runs without negotiation.”
Journaling Prompts (3)
- What are my biggest friction points (time, clutter, phone, fatigue, confusion)?
- What is one environment change I can make today to reduce friction (layout, reminders, packing, prep)?
- What is my “if-then” rule for setbacks (If I miss, then I do the minimum standard within 24 hours)?
Sunday — Active Rest + Weekly System Review
10K+ Steps
Fitness
- Long outdoor walk — 60–90 min
- Light mobility + stretching — 10 min
- Optional: Easy core (plank) — 3x45s
Sweat ‘Til You’re Wet
Easy Sweat Circuit (8 min): 20 jumping jacks + 10 air squats + 20 mountain climbers, repeat.
Nutrition
- Plant Shake (Mid-Day): plant protein + almond milk + cinnamon
- Light Lunch (Fats Focus): Greek salad + olives + feta + olive oil + nuts
- Whey Post-Workout: whey + water (or late afternoon protein)
- Dinner (Carbs Focus): sheet-pan chicken + rice/quinoa + veggies; side salad
Mentality — Weekly System Review
Daily Meditation: “I don’t drift into purpose. I install a system, then I live inside it.”
Journaling Prompts (3)
- What worked in my system this week — and what didn’t? (Be specific.)
- What are the Top 3 actions that will move the needle next week — and when will they happen?
- What is the one change that makes the system easier, clearer, and more automatic?
Gathering List — Mediterranean (Fats at Lunch • Carbs at Dinner)
Proteins
- Salmon, cod, shrimp
- Chicken breast/thigh
- Ground turkey (or lean beef/lamb)
- Eggs
- Greek yogurt / kefir (optional)
- Whey protein + plant protein
Healthy Fats (Lunch Focus)
- Extra virgin olive oil
- Avocados
- Olives
- Feta
- Nuts (walnuts/almonds)
- Chia/flax seeds
- Hummus + tahini
Clean Carbs/Starches (Dinner Focus)
- Rice or quinoa
- Potatoes / sweet potatoes
- Chickpea pasta (optional)
- Beans/lentils (as needed)
- Fruit: bananas, berries
Produce + Flavor
- Mixed greens, arugula
- Tomatoes, cucumbers, onions
- Peppers, zucchini
- Garlic, lemons
- Herbs: oregano, basil
- Spices: cinnamon, turmeric
Macro Guardrail: Keep lunch fat-forward (oil, avocado, olives, nuts). Keep dinner carb-forward (rice/potato/quinoa) + lean protein.
Hit protein targets with the two shakes + dinner protein.
Left Coast Caveman • Weekly Primal Plan
Apex Reminder:
See the system. Build the system. Run the system. Momentum becomes identity.
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