Phase 1: Accumulation Block
Preview: Week 1
Work capacity, movement pattern mastery, and hypertrophy.
Lower Body: Anterior Bias
Week 1 | 5 exercisesbarbell bench squat
4 sets | 8-10 reps | 120s rest | RPE 7
barbell split squat v. 2
3 sets | 10-12/side reps | 90s rest | RPE 8
barbell squat jump step rear lunge
3 sets | 8/side reps | 90s rest | RPE 7
barbell seated calf raise
4 sets | 15-20 reps | 60s rest | RPE 9
barbell press sit-up
3 sets | 12-15 reps | 60s rest | RPE 8
Upper Body: Horizontal Push/Pull
Week 1 | 5 exercisesdumbbell one arm decline chest press
4 sets | 10-12 reps | 90s rest | RPE 8
barbell incline row
4 sets | 10-12 reps | 90s rest | RPE 8
cable standing up straight crossovers
3 sets | 12-15 reps | 60s rest | RPE 9
dumbbell one arm bent-over row
3 sets | 12 reps | 60s rest | RPE 8
barbell decline close grip to skull press
3 sets | 10-12 reps | 60s rest | RPE 9
Lower Body: Posterior Chain & Mobility
Week 1 | 5 exercisesbarbell overhead squat
4 sets | 6-8 reps | 120s rest | RPE 6
dumbbell supported squat
3 sets | 12-15 reps | 90s rest | RPE 8
cable kneeling crunch
4 sets | 15 reps | 60s rest | RPE 8
dumbbell seated one leg calf raise - hammer grip
3 sets | 15 reps | 45s rest | RPE 8
dumbbell burpee
3 sets | 10 reps | 60s rest | RPE 8
Upper Body: Vertical Push/Pull
Week 1 | 5 exercisesbarbell clean and press
5 sets | 5 reps | 120s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 8-10 reps | 90s rest | RPE 8
cable rope elevated seated row
4 sets | 12 reps | 90s rest | RPE 8
dumbbell lying rear delt row
3 sets | 12-15 reps | 60s rest | RPE 9
ez barbell seated triceps extension
3 sets | 10-12 reps | 60s rest | RPE 9
Lower Body: Volume & Accessory
Week 1 | 5 exercisesbarbell bench squat
3 sets | 12-15 reps | 90s rest | RPE 7
barbell split squat v. 2
3 sets | 12/side reps | 90s rest | RPE 8
barbell standing calf raise
4 sets | 12-15 reps | 60s rest | RPE 8
dumbbell side bend
3 sets | 15/side reps | 60s rest | RPE 7
cable twist (up-down)
3 sets | 12/side reps | 60s rest | RPE 8
Upper Body: Weak Point / Accessory
Week 1 | 5 exercisescable rope crossover seated row
4 sets | 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
cable front raise
3 sets | 15 reps | 45s rest | RPE 9
cable incline fly (on stability ball)
3 sets | 12-15 reps | 60s rest | RPE 8