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Foundation Phase
Weeks 1-4Focus on movement quality, form mastery, and building work capacity. Higher reps with moderate intensity.
4 training days
Hypertrophy Focus
Workout Days
1
Upper Body Primary
Primary upper body strength session focusing on major compound movements
5 exercises
2
Lower Body Primary
Primary lower body strength session focusing on major compound movements
4 exercises
3
Upper Body Secondary
Secondary upper body session with accessory movements and volume work
3 exercises
4
Lower Body Secondary
Secondary lower body session with accessory movements and volume work
5 exercises