Phase 1: Phase 1: Mechanics & Linear Base
Preview: Week 1
Mastering form, core bracing, and establishing a linear strength baseline.
Upper Body Strength A
Week 1 | 4 exercisesBarbell Bench Press
3 sets | 8 reps | 120s rest | RPE 7
Barbell Bent Over Row
3 sets | 8-10 reps | 90s rest | RPE 7
Dumbbell Standing Overhead Press
3 sets | 10 reps | 90s rest | RPE 7
Dumbbell Standing Biceps Curl
2 sets | 12 reps | 60s rest | RPE 7
Lower Body Squat Focus
Week 1 | 4 exercisesDumbbell Goblet Squat
3 sets | 10-12 reps | 90s rest | RPE 7
Barbell Romanian Deadlift
3 sets | 8-10 reps | 120s rest | RPE 7
Dumbbell Lunge
2 sets | 10/leg reps | 90s rest | RPE 7
Weighted Front Plank
3 sets | 30-45s reps | 60s rest | RPE 7
Upper Body Hypertrophy
Week 1 | 4 exercisesDumbbell Bench Press
3 sets | 10-12 reps | 90s rest | RPE 7
Dumbbell One Arm Bent-Over Row
3 sets | 10-12 reps | 90s rest | RPE 7
Dumbbell Lateral Raise
3 sets | 12-15 reps | 60s rest | RPE 7
Barbell Lying Triceps Extension
2 sets | 12 reps | 60s rest | RPE 7
Lower Body Hinge Focus
Week 1 | 4 exercisesBarbell Deadlift
3 sets | 5 reps | 180s rest | RPE 7
Barbell Full Squat
3 sets | 8 reps | 120s rest | RPE 6
Dumbbell Step-up
2 sets | 10/leg reps | 90s rest | RPE 7
Dead Bug
3 sets | 12 reps | 60s rest | RPE 7