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Phase 1
Current Phase
Weekly Breakdown
Phase Information
Phase 1: Weeks 1-4
Foundation
Building movement quality, preparing tendons, and establishing consistent patterns.
Focus on technique and controlled loading.
Phase 2: Weeks 5-8
Strength + Aesthetic Building
Higher volume, supersets, and increased frequency. This is where visible progress begins.
Week 8 transitions to 5 days/week.
Phase 3: Weeks 9-12
Peak + Deload
Maximum strength development, athletic conditioning, and aesthetic refinement.
Finishes with a full deload week for recovery.
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