Phase 1: Phase 1: Foundation & Capacity
Preview: Week 1
Volume accumulation and movement proficiency.
Strength: Full Body
Week 1 | 5 exercisesbarbell bench squat
3 sets | 10 reps | 90s rest | RPE 7
dumbbell one arm decline chest press
3 sets | 12 reps | 60s rest | RPE 7
barbell incline row
3 sets | 12 reps | 60s rest | RPE 7
kettlebell double windmill
3 sets | 8/side reps | 60s rest | RPE 6
ez barbell seated triceps extension
3 sets | 15 reps | 45s rest | RPE 8
Conditioning & Structural
Week 1 | 5 exercisesdumbbell burpee
4 sets | 10 reps | 60s rest | RPE 6
barbell standing ab rollerout
3 sets | 8 reps | 60s rest | RPE 7
dumbbell side bend
3 sets | 15/side reps | 45s rest | RPE 7
barbell standing calf raise
3 sets | 15 reps | 45s rest | RPE 8
barbell wrist curl
3 sets | 20 reps | 45s rest | RPE 8
Power & Unilateral
Week 1 | 5 exercisesbarbell clean and press
5 sets | 3 reps | 120s rest | RPE 6
barbell split squat v. 2
3 sets | 8/side reps | 90s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 10/side reps | 60s rest | RPE 7
kettlebell alternating row
3 sets | 10/side reps | 60s rest | RPE 7
dumbbell lying external shoulder rotation
3 sets | 15/side reps | 45s rest | RPE 6
Hypertrophy: Upper
Week 1 | 5 exercisesbarbell front raise and pullover
3 sets | 12 reps | 60s rest | RPE 7
barbell reverse grip incline bench row
3 sets | 12 reps | 60s rest | RPE 7
dumbbell incline t-raise
3 sets | 15 reps | 45s rest | RPE 7
barbell decline close grip to skull press
3 sets | 12 reps | 60s rest | RPE 8
dumbbell lying rear delt row
3 sets | 15 reps | 45s rest | RPE 7
Skill & Lower Accessory
Week 1 | 5 exercisesbarbell overhead squat
5 sets | 5 reps | 90s rest | RPE 5
dumbbell supported squat
3 sets | 12 reps | 60s rest | RPE 7
barbell squat jump step rear lunge
3 sets | 8 reps | 90s rest | RPE 7
dumbbell seated one leg calf raise - palm up
3 sets | 15/side reps | 45s rest | RPE 8
barbell press sit-up
3 sets | 10 reps | 60s rest | RPE 7
Metabolic Conditioning
Week 1 | 5 exercisesdumbbell burpee
4 sets | 12 reps | 0s rest | RPE 8
kettlebell alternating press
4 sets | 12 reps | 0s rest | RPE 7
kettlebell alternating renegade row
4 sets | 12 reps | 0s rest | RPE 7
kettlebell windmill
4 sets | 8/side reps | 0s rest | RPE 6
dumbbell twisting bench press
4 sets | 15 reps | 90s rest | RPE 7