Phase 1: Phase 1: Accumulation & Tissue Tolerance
Preview: Week 1
Volume accumulation and movement proficiency
Upper Body Push (Anterior Chain)
Week 1 | 6 exercisesdumbbell one arm decline chest press
3 sets | 12-15 reps | 60s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 10-12 reps | 90s rest | RPE 8
cable middle fly
3 sets | 15 reps | 60s rest | RPE 8
dumbbell incline one arm hammer press on exercise ball
3 sets | 12 reps | 60s rest | RPE 7
cable rope high pulley overhead tricep extension
3 sets | 15-20 reps | 45s rest | RPE 9
cable front raise
3 sets | 15 reps | 45s rest | RPE 8
Lower Body (Quad Bias)
Week 1 | 6 exercisesdumbbell goblet squat
4 sets | 10-12 reps | 90s rest | RPE 8
dumbbell single leg split squat
3 sets | 10 reps | 60s rest | RPE 8
dumbbell step-up lunge
3 sets | 12 reps | 60s rest | RPE 7
cable standing calf raise
4 sets | 15-20 reps | 45s rest | RPE 9
dumbbell seated one leg calf raise - palm up
3 sets | 20 reps | 30s rest | RPE 9
cable kneeling crunch
3 sets | 15 reps | 60s rest | RPE 8
Upper Pull (Back & Forearms)
Week 1 | 6 exercisescable reverse-grip straight back seated high row
3 sets | 12 reps | 90s rest | RPE 8
dumbbell one arm bent-over row
3 sets | 10-12 reps | 90s rest | RPE 8
cable rope crossover seated row
3 sets | 15 reps | 60s rest | RPE 8
dumbbell lying rear delt row
3 sets | 15-20 reps | 60s rest | RPE 9
cable wrist curl
3 sets | 20 reps | 45s rest | RPE 9
dumbbell finger curls
3 sets | Fail reps | 45s rest | RPE 10
Shoulder & Arm Specialization
Week 1 | 6 exercisescable standing shoulder external rotation
3 sets | 15 reps | 45s rest | RPE 7
cable supine reverse fly
4 sets | 15-20 reps | 60s rest | RPE 9
cable one arm tricep pushdown
4 sets | 12-15 reps | 60s rest | RPE 8
cable lying triceps extension v. 2
3 sets | 12 reps | 60s rest | RPE 8
cable twist (up-down)
3 sets | 15 reps | 45s rest | RPE 8
dumbbell side bend
3 sets | 15 reps | 45s rest | RPE 7