Phase 1: Accumulation Phase
Preview: Week 1
Volume accumulation, work capacity, and technique refinement.
Upper Push Focus
Week 1 | 6 exercisesdumbbell one arm decline chest press
3 sets | 10-12 reps | 90s rest | RPE 7
barbell incline row
3 sets | 10-12 reps | 90s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 10-12 reps | 60s rest | RPE 8
cable incline fly (on stability ball)
3 sets | 12-15 reps | 60s rest | RPE 8
barbell decline close grip to skull press
3 sets | 10-12 reps | 60s rest | RPE 8
dumbbell lying rear delt row
3 sets | 15-20 reps | 45s rest | RPE 8
Lower Quad & Power
Week 1 | 5 exercisesbarbell clean and press
4 sets | 3 reps | 120s rest | RPE 7
barbell bench squat
4 sets | 8 reps | 120s rest | RPE 7
barbell split squat v. 2
3 sets | 10 reps | 90s rest | RPE 8
barbell standing calf raise
4 sets | 15 reps | 45s rest | RPE 9
barbell press sit-up
3 sets | 10-12 reps | 60s rest | RPE 8
Upper Pull Focus
Week 1 | 6 exercisesdumbbell one arm bent-over row
3 sets | 10-12 reps | 90s rest | RPE 7
cable rope elevated seated row
3 sets | 12-15 reps | 60s rest | RPE 8
barbell front raise and pullover
3 sets | 12 reps | 60s rest | RPE 8
cable one arm tricep pushdown
3 sets | 15 reps | 45s rest | RPE 9
barbell palms down wrist curl over a bench
3 sets | 15-20 reps | 30s rest | RPE 9
cable standing shoulder external rotation
3 sets | 15 reps | 30s rest | RPE 7
Lower Mobility & Volume
Week 1 | 5 exercisesbarbell overhead squat
4 sets | 6-8 reps | 120s rest | RPE 6
dumbbell supported squat
3 sets | 12-15 reps | 60s rest | RPE 8
barbell squat jump step rear lunge
3 sets | 8 reps | 90s rest | RPE 8
barbell seated calf raise
4 sets | 15-20 reps | 45s rest | RPE 9
cable seated crunch
3 sets | 15 reps | 60s rest | RPE 8
GPP & Arm Accessories
Week 1 | 5 exercisesdumbbell burpee
3 sets | 12 reps | 60s rest | RPE 8
ez barbell seated triceps extension
3 sets | 10-12 reps | 60s rest | RPE 8
barbell wrist curl v. 2
3 sets | 15-20 reps | 45s rest | RPE 9
cable one arm straight back high row (kneeling)
3 sets | 12-15 reps | 60s rest | RPE 8
cable twist (up-down)
3 sets | 12 reps | 60s rest | RPE 8