Design a single-week advanced plan (best among choices) for a healthy adult that meets PAG, demonstrates progressive overload across the week, and specifies warm-up/cooldown, using FIT elements.

Daily maximal-intensity sessions all week without a gradual build or cooldown, which is an efficient overload strategy as long as the athlete tolerates it.

Three days of 20-minute slow stretching classes and five days of sitting plus one resistance split that targets small muscle groups only, counting stretching as the primary fitness driver.

Single day: 150-minute moderate session with no warm-up then four days total rest and one resistance session of 10 minutes, because concentrating volume into one session is equivalent to weekly distribution without the need for warm-up.

Mon: 5–10 min warm-up + 40 min moderate cycling (50–70% MHR) + 5–10 min cooldown; Tue: 5–10 min warm-up + 40 min resistance session (moderate–vigorous, major muscle groups) + 10 min stretching; Wed: active recovery 20 min easy walk; Thu: 5–10 min warm-up + 45 min moderate to vigorous interval run (gradual intensity increase) + 5–10 min cooldown; Fri: resistance 40 min; Sat: mobility/stretching 20 min; total aerobic = 85–125 min distributed with small increases midweek — meets PAG and shows intra-week overload progression while including warm-up/cooldown.