BLOCK / 01
Recomposition — 12 weeks
Undulating upper/lower split with autoregulated top sets.
- —4 days / week
- —RPE 7–9 top set
- —Deload week 4 & 8
- —Optional conditioning
BLOCK / 02
Hypertrophy — 10 weeks
Push / pull / legs, mechanical tension focus.
- —6 days / week
- —10–20 rep ranges
- —Progressive overload
- —Weekly volume check
BLOCK / 03
Strength Peak — 8 weeks
Squat, bench and deadlift priority with accessory support.
- —4 days / week
- —%1RM prescribed
- —Weekly max testing
- —Movement pattern audit
Members only
The rest is behind the membership.
Every block includes weekly session sheets, video demonstrations for each lift, and the reasoning behind the prescription. Unlock the full library the moment you join.
Become a member