Alright, here’s how Week 1 works:
👉 You’re not going heavy this week.
👉 You’re keeping every rep clean and controlled.
👉 You’re actually feeling the muscle you’re trying to work, not just going through the motion.
Each workout has a YouTube video playlist linked. Watch the form first.
Then try it out yourself and focus on doing it right, not just fast, not just heavy.
It’s okay to lower the weight if it helps you stay controlled.
This week is about getting your form locked in, building the connection, and starting strong without getting hurt or burnt out.
Even if you’re experienced, ease in. Trust me, this pays off later.
Alright, here’s how Week 1 works:
👉 You’re not going heavy this week.
👉 You’re keeping every rep clean and controlled.
👉 You’re actually feeling the muscle you’re trying to work, not just going through the motion.
Each workout has a YouTube video playlist linked. Watch the form first.
Then try it out yourself and focus on doing it right, not just fast, not just heavy. It’s okay to lower
the weight if it helps you stay controlled.
This week is about getting your form locked in, building the connection, and starting strong without getting hurt or burnt out.
Even if you’re experienced, ease in. Trust me, this pays off later.
🔒 Keep These Locked In (Weeks 1–3)
✅ Watch the form videos before every lift.
Visual reps matter. See it, then do it. The more you understand the movement, the better your execution.
✅ Control > weight.
Don’t ego lift. Go just heavy enough to challenge you while still locking in clean reps. Feel the right muscle working always.
✅ Stretch every day.
Pre-lift, post-lift, or both it’s all part of the system. Stretching keeps your joints happy, improves recovery,
and helps prevent tightness before it starts.
✅ Do your split progressions.
Opening up your hips and hamstrings isn’t just about flexibility, it’ll make your leg days smoother, your posture better,
and your body feel looser overall.
✅ Take your creatine daily (5g).
Set a reminder, dryscoop or mix it into anything, just don’t skip it. This is one of the few proven supplements that actually help strength, endurance,
and muscle growth over time.
🔒 Keep These Locked In (Weeks 1–3)
✅ Watch the form videos before every lift.
Visual reps matter. The more you understand the
movement, the better your execution.
✅ Control > weight.
Don’t ego lift. Go just heavy enough to challenge
you while still locking in clean reps. Feel the right
muscle working always.
✅ Stretch every day.
Pre-lift, post-lift, or both it’s all part of the system.
Stretching keeps your joints happy,
improves recovery, and helps prevent tightness
before it starts.
✅ Do your split progressions.
Opening up your hips and hamstrings isn’t just
about flexibility, it’ll make your leg days
smoother, your posture better, and your
body feel looser overall.
✅ Take your creatine daily (5g).
Set a reminder, dryscoop or mix it into anything,
just don’t skip it. This is one of the few proven
supplements that actually help strength,
endurance, and muscle growth over time.
🔒 Keep These Locked In (Weeks 1–3)
✅ Watch the form videos before every lift.
Visual reps matter. See it, then do it. The more you understand the movement, the better your execution.
✅ Control > weight.
Don’t ego lift. Go just heavy enough to challenge you while still locking in clean reps. Feel the right muscle working always.
✅ Stretch every day.
Pre-lift, post-lift, or both it’s all part of the system. Stretching keeps your joints happy, improves recovery,
and helps prevent tightness before it starts.
✅ Do your split progressions.
Opening up your hips and hamstrings isn’t just about flexibility, it’ll make your leg days smoother, your posture better,
and your body feel looser overall.
✅ Take your creatine daily (5g).
Set a reminder, dryscoop or mix it into anything, just don’t skip it. This is one of the few proven supplements that actually help strength, endurance,
and muscle growth over time.
Week 1: Foundation Phase
Focus: Mind-Muscle Connection + Form Lock-In
Day 1 – Chest + Triceps
•Free Weight Bench Press 3x8–10
•Incline Machine or Smith Press 3x10–12
•Cable Chest Fly (Low to Mid) – 3x12–15
•Cable Tricep Pushdowns – 3x10–12
•Cable Face Pulls – 2x10
Day 2 – Back + Biceps
•Lat Pulldown – 3x10
•Seated Row – 3x10
•Hammer Cable Curl – 3x10
•Barbell Curl – 3x10
•Reverse Curl - 2x10
Day 3 – Shoulders + Traps
•Cable Side Lateral Raise – 3x12
•Smith Shoulder Press – 3x10
•Dumbbell Lat Raise – 3x12 (rear, side, front)
•Cable Shrugs – 3x12
•Incline Dumbbell Shrugs
Day 4 – Accessory Destruction
•Cable Crunch – 3x15
•Hanging Leg Raise – 3x12
•Russian Twists – 3x20 (10/side)
•Sulek Curls (Forearms) – 3x12
•Wrist Curl – 3x15
Day 5 – Legs
•Barbell Squat – 3x8
•Dumbbell Lunge – 3x12
•Hamstring Curl – 3x12
•Leg Extension – 3x10
•Smith Calf Raise – 3x15
Week 2: Foundation Variation
Focus: Continued Mind-Muscle Connection, New Angles + Pump Focus
This week we’re switching things up a bit.
👉 You’re still controlling your form like last week.
👉 But now we’re hitting some new angles and introducing more pump-focused moves.
👉 Focus on how it feels, not just how much you’re lifting.
When you’re doing stuff like flys or curls, I want you to feel that squeeze at the top.
That’s where the real work happens.
Don’t rush these, stay smooth, stay clean. And if anything feels off, check the form video again.
Day 1 – Chest + Biceps
•Incline Barbell Press – 3x8–10
•Pec Deck Machine – 3x12
•Low Cable Fly – 3x12
•Dumbbell Curl – 3x10
•Cable Curl – 3x12
Day 2 – Back + Traps
•High Cable Row – 3x12
•Pull-Ups – 3 Sets max reps
•Rear Delt Fly – 3x12
•Decline Shrugs – 3x12
•Cable Shrugs– 2x burnout
Day 3 – Shoulders + Triceps
•Smith Machine Overhead Press – 3x10
•Fly Lateral Raise – 3x12
•Face Pulls – 3x15
•Cable Rope Tricep Press – 3x8
Day 4 – Accessory Destruction
•Hanging Knee Raise – 3x12
•Oblique Twists – 3x20
•Bar Wrist Curl – 3x15
•Reverse Sulek Curl – 3x12
Day 5 – Legs
•One Legged Exstention – 3x8 each
•Smith machine Squats– 3x10
•Bulgarian Split Squat – 3x8 each leg
•Leg Curls – 3x10
Week 3: Foundation Peak
Focus: Peak Activation & Tight Execution
By now, you should be moving smoother, lifting cleaner, and feeling more connected to every rep.
👉 Keep form strict this week, no shortcuts.
👉 Squeeze and control at every angle.
👉 You’ll see some familiar moves that’s on purpose. We’re dialing them in, not rushing ahead.
Don’t let this week slip by just because it feels familiar. This is where you sharpen execution. You’re building the foundation that’s going to carry all the intensity that’s coming in Phase 2.
Every rep this week should look like something you'd want recorded.
Clean, confident, under control.
Day 1 – Chest + Triceps
Barbell Bench Press – 3x8-10
Barbell Incline Press – 3x8-10
High & Mid Cable Crossover – 3x12
Cable Rope Tricep Press – 3x10
Dips – 2x burnout
Day 2 – Back + Biceps
Wide Lat Pulldown – 3x10
Chin-Ups – 2x max reps
Cable Row – 3x8
Incline Dumbbell Curl – 3x10
Concentration Curl – 3x 10
Focus: Peak Activation & Tight Execution
By now, you should be moving smoother, lifting cleaner, and feeling more connected to every rep.
👉 Keep form strict this week, no shortcuts.
👉 Squeeze and control at every angle.
👉 You’ll see some familiar moves that’s on purpose. We’re dialing them in, not rushing ahead.
Don’t let this week slip by just because it feels familiar. This is where you sharpen execution. You’re building the foundation that’s going to carry all the intensity that’s coming in Phase 2.
Every rep this week should look like something you'd want recorded.
Clean, confident, under control.
Day 1 – Chest + Triceps
•Barbell Bench Press – 3x8-10
•Barbell Incline Press – 3x8-10
•High & Mid Cable Crossover – 3x12
•Cable Rope Tricep Press – 3x10
•Dips – 2x burnout
Day 2 – Back + Biceps
•Wide Lat Pulldown – 3x10
•Chin-Ups – 2x max reps
•Cable Row – 3x8
•Incline Dumbbell Curl – 3x10
•Concentration Curl – 3x 10
Day 3 – Shoulders + Traps
DB Arnold Press – 3x10
Machine Lateral Raise – 3x12
Dumbbell lat raise front and side – 3x10
Machine Shrugs – 3x15
Day 4 – Accessory Destruction
Cable Oblique Crunch – 3x10
Weighted Decline Sit-Ups – 3x10
Reverse Curl – 3x8
Sulek Curl 3x10
Day 5 – Legs
Barbell Squat – 3x8
Leg Extension – 3x10
Hamstring Curl – 3x12
Glute Kickbacks – 3x10 each
Day 3 – Shoulders + Traps
•DB Arnold Press – 3x10
•Machine Lateral Raise – 3x12
•Dumbbell lat raise front and side – 3x10
•Machine Shrugs – 3x15
Day 4 – Accessory Destruction
•Cable Crunch – 3x10
•Weighted Decline Sit-Ups – 3x10
•Reverse Curl – 3x8
•Sulek Curl 3x10
Day 5 – Legs
•Barbell Squat – 3x8
•Leg Extension – 3x10
•Hamstring Curl – 3x12
•Glute Kickbacks – 3x10 each