Cycle 1 was about getting strong and learning the lifts. You did that. Your numbers climbed on almost everything you touched.
This block the focus shifts. We train for muscle now. A little more volume, reps in the 8 to 15 range depending on the lift, and we hold onto the strength you earned instead of just chasing heavier every week.
Your goal weight this block is 137 to 139. The scale will move slower than it did before, and that is on purpose. When you add muscle while you drop fat, the number falls slower but you look tighter and feel stronger. Trust the mirror and the tape, not just the scale.
No easing in. You feel good, so we go. Every exercise already has your weight and reps set for you, just follow it.
Reps move up to 8 to 15. Heavier on the big lifts to keep your strength, higher reps on the rest to push close to failure and grow.
Your ab work leads off every push and pull day, run back to back as one circuit. Abs first, then the lifts.
Your nutrition plan does not change. Keep hitting your protein and your days. That is the engine behind the fat loss.