Universal Man Plan (Phase III) "The St. Peter"

🛡️ The St. Peter Plan

Training for the Mighty Men of Christ
A devotional fitness guide honoring St. Peter, patron of fishermen and fearless leaders.

“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.” — Deuteronomy 6:4–5

🔥 Monday: Lower Body & Angelic Breath

Spiritual Cue: Pray every 2 hours. Check posture and breath. Invite the Nine Choirs of Angels to assist your form and focus.

Mind-Body Flow:

5-Minute Cardio Warm-Up
5-Minute Stretch Routine
Strength Training (rest 30–45 sec between sets):

Stiff-Leg Deadlifts – 1×6
Fisherman Squats – 1×20
Overhead Squats – 3×10
Leg Press – 4×10
Back Squats – 6×8
Leg Curls – 3×4
Gunther Hops – 2×20
Jump Squats – 2×10
Calf Raises – 10×10

🐟 Tuesday: Upper Body & Apostolic Prayer

Spiritual Cue: Pray every 3 hours using Four Prayers That Will Change Your Life.

Morning: Pray the Shema — the prayer of the eleven faithful Apostles
Afternoon: Sit 20 minutes before the Blessed Sacrament

Mind-Body Flow:

20-Minute Cardio Session
5-Minute Stretch Routine
Strength Training:
- Dumbbell Flyes – 1×20, 2×6–8, 1×20
- Superset (5 rounds): Bench Press – 12 reps + Dips – 20 reps
- Plyometric Push-Ups – 3 sets to failure
- Superset: Pull-Ups to failure + Hang Cleans – 8–10 reps
- V-Handle Pulldowns – 1×20, 2×6–8, 1×20

🛠️ Wednesday: Shoulders, Arms & Gratitude

Spiritual Cue: Model your day after St. Joseph. In the evening, record 5 things you're grateful for.

Mind-Body Flow:

20-Minute Cardio Session
5-Minute Stretch Routine
Strength Training:
- Push Jerks – 5×5
- Seated Dumbbell Lateral Raises – 3×8
- Barbell Curls – 6×5
- Concentration Curls – 6×6
- Lying Triceps Extension – 3×10
- Superset (3 rounds): Medicine Ball Knee-Ups + Roman Chair Situps

✝️ Thursday: Mass & Lower Body Renewal

Spiritual Cue: Attend Daily Mass and offer your training as worship.

Mind-Body Flow:

5-Minute Cardio Warm-Up
5-Minute Stretch Routine
Strength Training:
- Stiff-Leg Deadlifts – 1×4
- Leg Press – 1×20, 2×6–8, 1×20
- Reverse Barbell Lunge – 2×15
- Jump Squats – 2×10
- Front Squats – 5×20
- Leg Curls – 3×20
- Calf Raises – 3 sets: hold 10 sec, then 10 reps

🩸 Friday: Chest, Back & Mercy Walks

Spiritual Cue:

Morning: Pray the Sorrowful Mysteries or Chaplet of the Holy Face
Fast: Protein drinks, water, 1–2 snacks, non-meat evening meal

Mind-Body Flow:

Strength Training:
- Stiff-Leg Deadlifts – 1×4
- Dips – 5×5
- Pull-Ups – 5×5
- Bench Press – 10×5
- Hang Cleans – 10×5
Cardio: 1–3 hours walking, golf, swimming, or hiking
→ Try Divine Mercy Hikes

🕊️ Saturday: Reflection, Spa, and Mikvah

Spiritual Cue:

Morning: 15-Minute Silent Reflection — review what went well, what needs repair, and what concerns need surrender

Afternoon: Roman Spa or Mikvah ritual

Evening: Honest Examination of Conscience and Confession

Mind-Body Flow:

Repeat Wednesday’s Shoulders & Arms Workout

Add Pilates Session

Roman Bath Ritual:

Oil the body

Light exercise

Warm bath or massage

Steam room + drinks

Hot bath or sauna

Cold bath

Massage with oils

Entertainment or sunbath

Stroll and art viewing

Food and drinks

Jewish Mikvah Symbolism:
Explore the spiritual depth of immersion and rebirth in the Mikvah — a gateway to transformation, purity, and divine unity.

🌞 Sunday: Recreation & Renewal

Spiritual Cue:
Celebrate Mass

Recreate with God through rest, beauty, and joy

Plan next week with greater intention and mercy

Mind-Body Flow:

Gentle movement: Nature walk, yoga, or breath meditation

Reflect on your week: journal, sketch, or share with others

Prepare meals, hospitality, and rituals for the week ahead

OLD

This is a advanced training plan developed in honor of St. Peter, Leader of the Mighty Men of Christ; He is the patron of those who challenge the seas as well as the hearts of men and women to be fishers of mankind and who have an ardent love for others. The plan works on further developing-your passion, spiritual and physical strength so you may worship God with all your heart, 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-Lower Body

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 Lower Body (rest 30-45 sec. after each exercise)

Stiff leg Dead lifts 1 set 6 reps-work on breath and posture
fisherman squat 20 reps

Overhead Squats 3 sets 10 reps

Leg Press 4 Sets 10 reps
Back Squat 6 Sets 8 reps

Leg Curls 3 Sets 4 reps
Gunther Hops 2 sets of 20

Jump Squats

Calf Raises your choice 10 sets of 10 reps

Tuesdays Plan-

Pray every 3 hours using four prayers that will change your life
Early Morning--Pray the Shema This the prayer the eleven faithful Apostles Prayed

Afternoon--20 minutes sit before the Blessed Sacrament
Today's exercise:

Cardio 20 min before strength workout
Stretch for 5 minutes before strength training.
Strength training Upper Body (rest 30-45 sec. after each exercise)

Exercises for Fishing season

Dumbbell Flyes

1 set 20 reps
2 sets 6 to 8 reps
1 set 20 reps

SuperSet 5 sets

Bench Press 12 reps
Dips 20 reps

Plyo Push-Ups 3 sets to failure

SuperSet

Pullups to failure
Hang Cleans 8-10

V handle Pulldowns

1 set 20 reps
2 sets 6 to 8 reps
1 set 20 reps

Wednesdays Plan Shoulders and Arms

Pray and Model your day after St. Joseph in the evening record 5 things you are grateful for.
Today's exercise:

Cardio 20 min warm up before a strength workout
Stretch for 5 minutes before strength training.
Strength training Shoulders and Arms (rest 30-45 sec. after each exercise)

Push Jerks 5 sets 5 reps

Seated Dumbbell Lateral Raises 3 sets 8 reps
Barbell curls 6 sets 5 reps
concentration curls 6 sets 6 reps
Lying triceps extension

Superset 3 times no rest

Medicine ball knee ups

roman chair situp

Thursdays Plan

Go to Mass.
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)

Stiff leg Dead lifts 1 set 4 reps-work on breath and posture
Leg Press

1 set 20 reps
2 sets 6-8 reps heavy
1 set 20 reps

Reverse barbell lunge 2 sets 15 reps

Jump Squats 2 sets 10 reps
Leg Press 2 sets 20 reps
Front Squats 5 sets 20 reps

Leg Curls 3 sets 20 reps

Calf raises 3 sets Hold up count of 10 then 10 reps

Fridays Plan

Early Morning--Pray the Sorrowful Mystery of the Rosary or the Chaplet of the Holy Face
fast day--do protein drinks and plenty of water-1 or 2 snacks-non meat meal in evening
Today's exercise: Chest/Back/Cardio
Do 1 to 3 hours of walking, golf, swimming after strength training. Try hiking using my Divine Mercy Hikes as a guide.

Stiff leg Dead lifts 1 set 4 reps-work on breath and posture
Dips 5 sets-5 reps
Pull ups 5 sets-5 reps
Bench Press 10 sets-5 reps
Hang cleans 10 sets-5 reps

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 Wednesdays Shoulders and Arms Workout
afterward 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.