WEEK 1 – VOLUME & FOUNDATION START
Focus: Learn form, control movement, and set your baseline for progress.
Day 1 — Chest Shoulders and Triceps strength focus
Start Day 1
Day 4 — Rest/cardio movement day 10k steps minimum
Day 7 — Cardio of choice/optional arm day if recovered, light calisthenics skills practice if possible
WEEK 2 – SLIGHT PROGRESSION
Focus: Increase intensity, maintain same structure, add 1 more set to core lifts.
Day 1 — Chest Shoulders and Triceps strength focus
Start Day 1
Day 4 — Rest/cardio movement day 10k steps minimum
Day 7 — Cardio of choice/optional arm day if recovered, light calisthenics skills practice if possible
WEEK 3 – PROGRESSIVE OVERLOAD
Focus: Push harder with 3 sets × 6–8 reps, add weight where form allows.
Day 1 — Chest Shoulders and Triceps strength focus
Start Day 1
Day 4 — Rest/cardio movement day 10k steps minimum
Day 7 — Cardio of choice/optional arm day if recovered, light calisthenics skills practice if possible
WEEK 4 – FOUNDATION LOCK-IN
Focus: Progressive overload and visible strength improvements. Dial in nutrition for best results.
Day 1 — Chest Shoulders and Triceps strength focus
Start Day 1
Day 4 — Rest/cardio movement day 10k steps minimum
Day 7 — Cardio of choice/optional arm day if recovered, light calisthenics skills practice if possible