Universal Man Plan (Phase 2) "The St. George"

new plan🛡️ Dragon-Slayer’s Devotion

A Mind-Body Training Plan in Honor of St. George

For beginners, pilgrims, and spiritual warriors alike

⚔️ Why We Train Like St. George

St. George is a symbol of holy resistance—slaying dragons not just of myth, but of fear, temptation, and despair. This plan transforms your week into a pilgrimage of physical strength, spiritual posture, and symbolic ritual, helping you:

Build functional strength with guided workouts
Anchor your day in prayer and breath
Engage symbolic acts of purification, mercy, and celebration
Map your inner dragons and name your victories

🔥 Weekly Structure

Each day includes:

🛐 Spiritual Posture
🧠 Mental Cue
💪 Physical Training (with video links)
🕊️ Ritual Layer
🐉 Advanced Layer (symbolic or optional)

🏹 Monday — Dragon’s Breath

Spiritual Posture: Pray every 3 hours using:

Mental Cue: “Stand firm”—upright posture and breath awareness
Workout:

Squats & Jump Squats
Split Lunges
Leg Curls
Calf Raises
Crunches, Leg Raises, Ab Wheel
Ritual Layer: End with Psalm 18:34
Advanced Layer:
🐾 Earth Walk
🧭 Dragon Mapping

🛡️ Tuesday — Armor Day

Spiritual Posture: Nine Choirs of Angels
Mental Cue: “Lift with intention”—inhale strength, exhale surrender
Workout:

Bent Arm Pullovers
Pull-ups
Hang Cleans
Dips
Bench Press
Push Jerks
Barbell Curls
Concentration Curls
Lying Triceps Extension
Dumbbell Arm Swings
Ritual Layer: Whisper “Sanctus” between sets
Advanced Layer:
🛡️ Armor of God
🧠 Visualization drill

🐉 Wednesday — Chase the Dragon

Spiritual Posture: Begin with Shema
Mental Cue: “Run with endurance”—each breath a prayer
Workout: Jog + intervals (walk/run)
Ritual Layer: Silent Adoration
Advanced Layer:

🕯️ Canticle of Zechariah, Psalm 134
🧭 Dragon Mapping

⚔️ Thursday — Sword & Shield

Spiritual Posture: Holy Face Novena or Rosary
Mental Cue: “Lift the burden with grace”—inhale through nose, exhale through mouth
Workout:

Bench Press
Squats
Power Cleans
Dips
Pull-ups
Ritual Layer: Gaze upon icon of Christ’s face
Advanced Layer:
🧠 Breath drill
🕯️ Night Watch (optional repeat)

🕊️ Friday — Mercy March

Spiritual Posture: Sorrowful Mysteries, Chaplet of the Holy Face
Mental Cue: “Walk in mercy”—each step a breath of compassion
Workout: Stretch + walk/hike
Ritual Layer: How to Fast
Advanced Layer:

🐾 Earth Walk
🧭 Dragon Mapping

🏛️ Saturday — Purification Day

Spiritual Posture: Silent Reflection
Workout: Pilates (core, breath, control)
Ritual Layer:

🧖‍♂️ Roman Bath Sequence
🕍 Mikvah Meditation
🧼 How to Go to Confession
Advanced Layer:
🕯️ Night Watch
🧠 Stillness drill

🌞 Sunday — Victory Feast

Spiritual Posture: Attend Mass or spend time in sacred reflection. Begin with gratitude: “You trained my hands for battle, now teach my heart to rest.”
Mental Cue: “Rejoice and rebuild”—inhale joy, exhale planning
Workout: Gentle walk, nature immersion, or full rest
Ritual Layer:

🕊️ Recreation as Renewal: music, barefoot walk, art, garden, feast
📜 Sunday Examen: reflect on victories and mercies
🍽️ Liturgical Meal: name the meal after a virtue
Advanced Layer:
🧭 Dragon Mapping: name next week’s dragons
🔥 [Feast & Fire](https://biblehub.com/psalms/144

old plan

This is a intermediate training plan developed in honor of St. George, the soldier saint and legendary slayer of dragons; He is the patron of England and the military. The plan works on further developing both spiritual and physical strength so you may worship God with all your soul and strength.

"Hear, O Israel:

The Lord our God, the Lord is one;

and you shall love the Lord your God with all your Heart,

and with all your soul, and with your entire mind,

and with all your strength."

Mondays Plan

Pray every 3 hours using four prayers that will change your life
Today's exercise:

Cardio 5 min warm up before a strength workout
Stretch for 5 minutes before strength training.
Strength training Lower Body (rest 30-45 sec. after each exercise)

Gunther Hops 20 X 2

Super set rest then again 3X

Squats 8-10
Jump squats 20

Split lunges 10 reps rest again 3X

Leg Curls 4 sets of 12, 10, 8, 6 reps

Calf Raises your choice 5 sets of 20, 12. 10, 6 reps
Triset X4

20 crunches
20 leg raises
20 ab wheels

Tuesdays Plan

pray every two hours (check your posture and breathing) consider asking assistance of the nine choirs of angels

Today's exercise:

Cardio 5 min warm up before a strength workout
Stretch for 5 minutes before strength training.
Strength training Upper Body (rest 30-45 sec. after each exercise)

Bent Arm Pullovers 3 sets 10, 8, 6

Pull ups 3 sets-failure, 10, 6
Hang cleans 8 reps X 4 sets

Dips 3 sets-failure, 10, 6
Bench Press 4 sets-failure, 10, 6, failure

Push Jerks 3 sets 5 reps

Barbell curls 5 sets 15, 12, 10, 8, 6 reps
Concentration Curls 3 sets 10, 8, 6 each arm
Lying Triceps extension 3 sets 10, 8, 6
3 sets 5 reps

dumbbell arm swing 5 reps each side

20 minute jog after.
5 minutes of stretches for cool down

Wednesdays Plan

Early Morning--Pray the Shema

Today's exercise: Cardio Intervals (68 mins)

20 minutes jog
5 sets 1 min. intervals (1 min fast-1 min rest)
5 min. walk
3 sets 3 min. intervals (2 min fast-3 min rest)
20 minutes walk

Afternoon--20 minutes sit before the Blessed Sacrament

Thursdays Plan

Pray every 2 hours a different day of the Novena to the Holy Face or do the rosary or spend 20 min. in adoration.
Today's exercise:

Cardio 5 min warm up before a strength workout
Stretch for 5 minutes before strength training.
Strength training Heavy Upper Body (rest 30-45 sec. after each exercise)

Bench Press 5 sets 5 reps
Squats 5 sets 5 reps
Power Cleans 5 sets 5 reps

Dips 2 sets to failure
Pull ups 2 sets to failure

Fridays Plan

Early Morning--Pray the Sorrowful Mystery of the Rosary or the Chaplet of the Holy Face
fast day-drink plenty of water-1 or 2 snacks-non meat meal in evening.
Today's exercise: Your choice 30 minutes of stretching
Do 1 to 3 hours of walking, golf, swimming. Try hiking using my Divine Mercy Hikes as a guide.

Saturdays Plan

Early Morning--Reflect on your week in silence for 15 minutes-What you have done well; not so well and concerns that need to be addressed then:
do palates workout.
Around noon do the roman plan based on the spa day of ancient Rome or a Mikvah .
Afterward examine your conscious being as completely honest with yourself and God then go to confession.

Roman Bath

Oil the body

Light exercise

Warm bath/massage

Steam Room/drinks

Hot bath/sauna

cold bath

massage with oils

entertainment/sunbath

stroll: look at art

Food/drinks

Jewish Purity[1]Mikvah

· Immersion in the mikvah has offered a gateway to purity ever since the creation of man. The Midrash relates that after being banished from Eden, Adam sat in a river that flowed from the garden. This was an integral part of his teshuvah (repentance) process, of his attempt at return to his original perfection.
· Before the revelation at Sinai, all Jews were commanded to immerse themselves in preparation for coming face to face with G‑d.
· In the desert, the famed “well of Miriam” served as a mikvah. And Aaron and his sons’ induction into the priesthood was marked by immersion in the mikvah.
· In Temple times, the priests as well as each Jew who wished entry into the House of G‑d had first to immerse in a mikvah.
· the function of mikvah is not to enhance physical hygiene. The concept of mikvah is rooted in the spiritual.
· Jewish life is marked by the notion of Havdalah: separation and distinction. On Saturday night, as Shabbat departs and the new week begins, Jews are reminded of the borders that delineate every aspect of life. Over a cup of sanctified wine, the Jew blesses G‑d who “separates between the holy and the mundane, between light and darkness, between Israel and the nations, between the seventh day and six days of labor ... . ”
· In fact, the literal definition of the Hebrew word kodesh—most often translated as “holy”—is that which is separated; segregated from the rest for a unique purpose, for consecration.
· In many ways, mikvah is the threshold separating the unholy from the holy, but it is even more. Simply put, immersion in a mikvah signals a change in status—more correctly, an elevation in status. Its unparalleled function lies in its power of transformation, its ability to effect metamorphosis.
· The mikvah personifies both the womb and the grave; the portals to life and afterlife. In both, the person is stripped of all power and prowess. In both, there is a mode of total reliance, complete abdication of control. Immersion in the mikvah can be understood as a symbolic act of self-abnegation, the conscious suspension of the self as an autonomous force. In so doing, the immersing Jew signals a desire to achieve oneness with the source of all life, to return to a primeval unity with G‑d. Immersion indicates the abandonment of one form of existence to embrace one infinitely higher. In keeping with this theme, immersion in the mikvah is described not only in terms of purification, revitalization and rejuvenation, but also, and perhaps primarily, as rebirth.