Phase 1: Phase 1: Foundation & Technique
Preview: Week 1
Technique mastery, work capacity, and establishing baseline strength.
Session A: Squat & Horizontal Push
Week 1 | 5 exercisesBarbell Full Squat
3 sets | 8-10 reps | 120s rest | RPE 6
Barbell Bench Press
3 sets | 8-10 reps | 120s rest | RPE 6
Barbell Bent Over Row
3 sets | 8-10 reps | 90s rest | RPE 6
Dumbbell Incline Bench Press
2 sets | 10-12 reps | 90s rest | RPE 6
Barbell Press Sit-up
2 sets | 12 reps | 60s rest | RPE 6
Session B: Hinge & Vertical Push
Week 1 | 5 exercisesBarbell Deadlift
3 sets | 5 reps | 180s rest | RPE 6
Dumbbell Standing Overhead Press
3 sets | 8-10 reps | 120s rest | RPE 6
Dumbbell One Arm Bent-over Row
3 sets | 10 reps | 90s rest | RPE 6
Dumbbell Lunge
2 sets | 10 reps | 90s rest | RPE 6
Dumbbell Alternate Biceps Curl
2 sets | 12 reps | 60s rest | RPE 6
Session C: Full Body Hypertrophy
Week 1 | 5 exercisesDumbbell Goblet Squat
3 sets | 10-12 reps | 90s rest | RPE 6
Dumbbell Bench Press
3 sets | 10-12 reps | 90s rest | RPE 6
Dumbbell Reverse Grip Incline Bench Two Arm Row
3 sets | 10-12 reps | 90s rest | RPE 6
Dumbbell Lateral Raise
2 sets | 12-15 reps | 60s rest | RPE 6
Barbell Lying Triceps Extension
2 sets | 12 reps | 60s rest | RPE 6