Phase 1: Accumulation Block
Preview: Week 1
Hypertrophy, movement pattern acquisition, and volume tolerance.
Lower Body: Squat Focus
Week 1 | 5 exercisesbarbell bench squat
4 sets | 8-10 reps | 120s rest | RPE 7
barbell split squat v. 2
3 sets | 10-12 reps | 90s rest | RPE 7.5
barbell squat jump step rear lunge
3 sets | 12 reps | 90s rest | RPE 8
barbell standing calf raise
4 sets | 15-20 reps | 60s rest | RPE 8
barbell standing ab rollerout
3 sets | 8-12 reps | 60s rest | RPE 8
Upper Push: Chest & Anterior Delt
Week 1 | 6 exercisesdumbbell one arm decline chest press
4 sets | 10-12 reps | 90s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 10-12 reps | 90s rest | RPE 7.5
dumbbell incline twisted flyes
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell twisting bench press
3 sets | 12 reps | 60s rest | RPE 8
barbell decline close grip to skull press
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell upright shoulder external rotation
3 sets | 15 reps | 60s rest | RPE 7
Posterior Chain: Back & Hinge
Week 1 | 6 exercisesbarbell incline row
4 sets | 8-10 reps | 120s rest | RPE 7.5
dumbbell one arm bent-over row
3 sets | 10-12 reps | 90s rest | RPE 8
dumbbell lying rear delt row
3 sets | 15 reps | 60s rest | RPE 8
barbell wrist curl
3 sets | 15-20 reps | 45s rest | RPE 9
barbell palms down wrist curl over a bench
3 sets | 15-20 reps | 45s rest | RPE 9
barbell seated twist
3 sets | 20 reps | 60s rest | RPE 7
Theme Day: Arm & Shoulder Finisher
Week 1 | 6 exercisesdumbbell single arm overhead carry
3 sets | 30s reps | 90s rest | RPE 7.5
dumbbell incline t-raise
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell rotation reverse fly
3 sets | 15 reps | 60s rest | RPE 8
ez barbell seated triceps extension
4 sets | 10-12 reps | 90s rest | RPE 8
dumbbell kickbacks on exercise ball
3 sets | 15 reps | 60s rest | RPE 9
dumbbell finger curls
3 sets | Failure reps | 60s rest | RPE 10
Full Body Power & Conditioning
Week 1 | 5 exercisesbarbell clean and press
5 sets | 3-5 reps | 120s rest | RPE 7
dumbbell supported squat
3 sets | 12 reps | 90s rest | RPE 8
barbell front raise and pullover
3 sets | 12 reps | 90s rest | RPE 8
landmine 180
3 sets | 10/side reps | 60s rest | RPE 7.5
dumbbell burpee
3 sets | 10 reps | 60s rest | RPE 8