The upper-body and load-support session. A strong upper back holds your posture tall under a pack. 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. Progress only when a set feels easy across all reps. Warm up; swap anything that pinches a shoulder, and check the Exercise Library for technique.
Strength B in the BPF Workout PlayerRun the guided version of Strength B 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.