Phase 1: Phase 1: Structural Integrity & Accumulation
Preview: Week 1
Movement proficiency, tissue tolerance, and volume accumulation.
Upper Body Push/Pull A
Week 1 | 5 exerciseskettlebell alternating press
3 sets | 8-10 reps | 90s rest | RPE 7
barbell incline row
3 sets | 10-12 reps | 90s rest | RPE 7
dumbbell one arm decline chest press
3 sets | 10-12 reps | 60s rest | RPE 7
dumbbell one arm bent-over row
3 sets | 10-12 reps | 60s rest | RPE 7
dumbbell lying rear delt row
3 sets | 12-15 reps | 60s rest | RPE 8
Lower Body Bilateral/Unilateral
Week 1 | 5 exercisesbarbell bench squat
3 sets | 6-8 reps | 120s rest | RPE 7
barbell split squat v. 2
3 sets | 8-10 reps | 90s rest | RPE 7
kettlebell double windmill
3 sets | 6-8 reps | 60s rest | RPE 7
barbell standing calf raise
3 sets | 15-20 reps | 45s rest | RPE 8
dumbbell side bend
3 sets | 12-15 reps | 45s rest | RPE 7
GPP & Accessory
Week 1 | 5 exercisesdumbbell burpee
4 sets | 12 reps | 90s rest | RPE 8
barbell press sit-up
3 sets | 10-12 reps | 60s rest | RPE 7
ez barbell seated triceps extension
3 sets | 12-15 reps | 60s rest | RPE 8
barbell wrist curl
3 sets | 15-20 reps | 45s rest | RPE 8
dumbbell seated one leg calf raise - palm up
3 sets | 15 reps | 45s rest | RPE 8
Functional Power & Complex
Week 1 | 5 exercisesbarbell clean and press
4 sets | 5 reps | 120s rest | RPE 6
barbell overhead squat
3 sets | 6-8 reps | 90s rest | RPE 6
barbell squat jump step rear lunge
3 sets | 6 reps | 90s rest | RPE 7
kettlebell alternating renegade row
3 sets | 10 reps | 60s rest | RPE 7
barbell standing ab rollerout
3 sets | 8-10 reps | 60s rest | RPE 7
Posterior Chain & Stability
Week 1 | 5 exercisesbarbell reverse grip incline bench row
3 sets | 10-12 reps | 90s rest | RPE 7
barbell front raise and pullover
3 sets | 10 reps | 60s rest | RPE 7
barbell decline close grip to skull press
3 sets | 10-12 reps | 60s rest | RPE 8
dumbbell rotation reverse fly
3 sets | 12-15 reps | 45s rest | RPE 7
dumbbell supported squat
2 sets | 20 reps | 60s rest | RPE 9