Phase 1: Phase 1: Volume Accumulation
Preview: Week 1
Establish movement patterns, build connective tissue tolerance, and accumulate volume.
Lower Body A
Week 1 | 6 exercisesdumbbell supported squat
3 sets | 12-15 reps | 60s rest | RPE 7
dumbbell single leg split squat
3 sets | 10-12/leg reps | 60s rest | RPE 7.5
dumbbell burpee
3 sets | 45s reps | 60s rest | RPE 8
band two legs calf raise - (band under both legs) v. 2
3 sets | 15-20 reps | 45s rest | RPE 8
band horizontal pallof press
3 sets | 30s/side reps | 45s rest | RPE 7
kettlebell double windmill
2 sets | 8/side reps | 60s rest | RPE 6
Upper Body A
Week 1 | 6 exercisesdumbbell one arm shoulder press
3 sets | 12-15/arm reps | 60s rest | RPE 7
dumbbell one arm bent-over row
3 sets | 12-15/arm reps | 60s rest | RPE 7
dumbbell one arm decline chest press
3 sets | 12-15/arm reps | 60s rest | RPE 7.5
dumbbell lying rear delt row
3 sets | 15 reps | 45s rest | RPE 8
dumbbell close-grip press
3 sets | 12-15 reps | 45s rest | RPE 8
dumbbell seated palms up wrist curl
2 sets | 15-20 reps | 30s rest | RPE 9
Lower Body B
Week 1 | 6 exercisesdumbbell step-up lunge
3 sets | 10-12/leg reps | 60s rest | RPE 7
resistance band leg extension
3 sets | 15-20 reps | 45s rest | RPE 8
band single leg split squat
3 sets | 15/leg reps | 60s rest | RPE 8
dumbbell single leg calf raise
3 sets | 12-15/leg reps | 45s rest | RPE 8
band bicycle crunch
3 sets | 30s reps | 45s rest | RPE 8
dumbbell side bend
2 sets | 12-15/side reps | 45s rest | RPE 7
Upper Body B
Week 1 | 6 exerciseskettlebell plyo push-up
3 sets | 8-12 reps | 90s rest | RPE 7
kettlebell alternating renegade row
3 sets | 10-12/side reps | 60s rest | RPE 7.5
kettlebell alternating press
3 sets | 10-12/arm reps | 60s rest | RPE 8
dumbbell incline row
3 sets | 12-15 reps | 60s rest | RPE 8
band side triceps extension
3 sets | 15-20 reps | 45s rest | RPE 8.5
dumbbell lying external shoulder rotation
2 sets | 12-15/side reps | 45s rest | RPE 7