Phase 1: Phase 1: Motor Control & Accumulation
Preview: Week 1
Movement quality, stability, and hypertrophy
Full Body A
Week 1 | 6 exercisesdumbbell supported squat
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell bench press
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell one arm bent-over row
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell one arm shoulder press
2 sets | 10-12 reps | 60s rest | RPE 6
band horizontal pallof press
3 sets | 30s hold reps | 45s rest | RPE 7
band side triceps extension
2 sets | 15-20 reps | 45s rest | RPE 7
Full Body B
Week 1 | 6 exercisesdumbbell single leg split squat
3 sets | 10-12 reps | 60s rest | RPE 6
dumbbell incline row
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell close-grip press
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell lying external shoulder rotation
2 sets | 15 reps | 45s rest | RPE 5
band bicycle crunch
3 sets | 12-15 per side reps | 45s rest | RPE 7
dumbbell burpee
3 sets | 8-10 reps | 90s rest | RPE 7
Full Body C
Week 1 | 6 exercisesband one arm single leg split squat
3 sets | 12-15 reps | 60s rest | RPE 6
dumbbell one arm decline chest press
3 sets | 12-15 reps | 60s rest | RPE 6
band one arm standing low row
3 sets | 15 reps | 60s rest | RPE 6
dumbbell single arm overhead carry
3 sets | 30s walk reps | 60s rest | RPE 7
dumbbell side bend
3 sets | 12-15 reps | 45s rest | RPE 6
dumbbell lying one arm supinated triceps extension
2 sets | 12-15 reps | 45s rest | RPE 7