The lower-body and trunk session that supports your carries. Rucking loads the skeleton; this builds the muscle under it. 2–3 working sets each, stopping 1–3 reps shy of failure.
How to load it: pick a weight you could do ~2 more reps with at the end. Add a little only when a set feels easy across all reps. Warm up first; skip or swap anything that causes joint pain, and check the Exercise Library for technique.
Strength A in the BPF Workout PlayerRun the guided version of Strength A with exercise graphics, recorded coaching, timers, Comfort Swap, and screen-awake support. The player uses a canonical default for each pattern; use Comfort Swap or the checklist below when you prefer another listed variation.