🔹 SKILL (Neural Primer – Low Cost)
• Planche Leans — 3 sets (RIR 2)
• L-Sit — 2 sets
🔴 PRIMARY PUSH — PROGRESS LOAD
Guillotine Hammer Press
8-7-5 @ 280 then, 4 @ 290
Reverse Precore Shoulder Press
8-7-5 @ 100-110-120
Rest: 90 sec
🟢 PRIMARY QUAD — PROGRESS LOAD
Pendulum Squat — Wave Progression
Set 1: 45 x 8
Set 2: 50 x 7
Set 3: 70 x 5
Insanely difficult
Hack Squat (True Quad Driver)
8-7-5 @ 180*
Full ROM, deep knee travel
🟣 CALVES
Standing Calf Raise*
2 x 12 @ 250
3-sec stretch
*Superset
Rest: 90 sec
🟡 SUPPORT — HOLD LOAD
Machine Chest Fly
12-7-5 @ 120-120-140
Machine Lateral Raise
3 x 12 @ 20
Constant tension
Now delts get real hypertrophy volume.
🔵 ARMS — MINIMUM EFFECTIVE DOSE
Dips
1 Top Set — 30 reps @ bodyweight
Neutral Pull-Ups
1 Controlled Set - 17 reps @ Full ROM @ bodyweight
🎯 Target HR Profile
Avg: 122–130
Max: ≤165
AVG HR - 125BPM
MAX HR - 163 BPM
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