🔹 SKILL (Neural Primer – Low Cost)
• Planche Leans — 3 sets (RIR 2)
• L-Sit — 2 sets
🔴 PRIMARY PUSH — PROGRESS LOAD
Reverse Hammer Press
8-7-5 @ 280 then, 4 @ 290
Military Press
8-6-1 @ 95-115-135
Rest: 90 sec
🟢 PRIMARY QUAD — PROGRESS LOAD
Pendulum Squat — Wave Progression
Set 1: 20 x 8
Set 2: 30 x 7
Set 3: 40 x 5 then, 4 @ 50
FULL ROM
Hack Squat (True Quad Driver)
8-7-5 @ 140
FULL ROM, deep knee travel
🟣 CALVES
Standing Calf Raise*
2 x 12 @ 270
3-sec stretch
*Superset
Rest: 90 sec
🟡 SUPPORT — HOLD LOAD
Machine Chest Fly
8-7-5 @ 100-120-130
Machine Lateral Raise
3 x 15 @ 15
Constant tension
Now delts get real hypertrophy volume.
🔵 ARMS — MINIMUM EFFECTIVE DOSE
Poliquin Pushdown - 1
X 15 @ 70 then, 1 x 5 @ 100
Weighted Chin-Ups
• 1 set
• 8 reps @ 70lbs (1 RIR)
Secondary
• Sternum Chin Ups - 1 x 7
🎯 Target HR Profile
Avg: 122–130
Max: ≤165
AVG HR - 126 BPM
MAX HR - 149 BPM
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