Phase 1: Phase 1: Accumulation & Capacity
Preview: Week 1
Hypertrophy, work capacity, and movement proficiency.
Upper Push A - Volume
Week 1 | 6 exercisesbarbell incline bench press
4 sets | 10-12 reps | 90s rest | RPE 7
ez-bar close-grip bench press
3 sets | 10-12 reps | 90s rest | RPE 7.5
barbell decline wide-grip press
3 sets | 12-15 reps | 60s rest | RPE 8
barbell standing close grip military press
3 sets | 10 reps | 90s rest | RPE 7.5
barbell decline close grip to skull press
3 sets | 12-15 reps | 60s rest | RPE 8
barbell rollerout
3 sets | 10-15 reps | 60s rest | RPE 8
Lower/Pull A - Structure
Week 1 | 6 exercisesbarbell bench squat
4 sets | 8 reps | 120s rest | RPE 7
barbell pendlay row
4 sets | 8 reps | 90s rest | RPE 7.5
barbell split squat v. 2
3 sets | 10 reps | 90s rest | RPE 7
barbell bent over row
3 sets | 10-12 reps | 90s rest | RPE 8
barbell squat jump step rear lunge
3 sets | 12 reps | 60s rest | RPE 7
barbell standing leg calf raise
4 sets | 15-20 reps | 45s rest | RPE 9
Upper Push B - Variation
Week 1 | 6 exercisesbarbell standing bradford press
4 sets | 12 reps | 90s rest | RPE 7.5
barbell wide-grip upright row
3 sets | 12-15 reps | 60s rest | RPE 8
barbell pin presses
4 sets | 6-8 reps | 120s rest | RPE 8
barbell rear delt raise
3 sets | 15-20 reps | 60s rest | RPE 8
barbell wrist curl
3 sets | 15-20 reps | 45s rest | RPE 9
landmine 180
3 sets | 10 reps | 60s rest | RPE 7.5
Lower/Hinge B - Power
Week 1 | 6 exercisesbarbell clean and press
5 sets | 3 reps | 120s rest | RPE 7
barbell one leg squat
3 sets | 8 reps | 90s rest | RPE 7.5
barbell reverse grip bent over row
4 sets | 10 reps | 90s rest | RPE 8
barbell incline row
3 sets | 12 reps | 60s rest | RPE 8
barbell standing ab rollerout
3 sets | 8-10 reps | 60s rest | RPE 8
barbell seated calf raise
3 sets | 15-20 reps | 45s rest | RPE 9