P Man GPt

Program Description

Chest, shoulders, glutes, biceps, and back prioritization with cardio Weeks 1–4: Build the Base Focus: Master form, increase mind-muscle connection, recover well. Cardio: 3x/week LISS (20–30 min Zone 2), 1 optional HIIT session Core: 2–3x/week, moderate difficulty Progression: Add 1–2 reps or 5 lbs weekly per major lift Example: Bench: 4x12 → 4x13 → 4x14 → 4x15 Hip Thrust: 3x12 → 3x13 → 3x14 → 3x15 🟨 Weeks 5–8: Strength + Hypertrophy Focus: Keep isolation work around 10–15 reps, drop compound lifts to 6–10 reps Cardio: Still 3–4x/week, 1x/week incline intervals (e.g., 10 x 30s hard / 90s walk) Core: Slightly harder variations (e.g., weighted crunches, ab rollouts) Progression: Add 5–10 lbs/week to compounds Replace basic isolation moves with tougher versions (e.g., preacher curls, Arnold press) Tip: Use RPE 8–9 on final sets (1–2 reps in reserve) 🟥 Weeks 9–12: Peak Conditioning & Density Focus: Push near failure on last sets, reduce rest to 30–60s on accessories Add: Drop sets (e.g., last set of bicep curls) Supersets (e.g., DB press + lateral raise) Glute finishers (e.g., frog pumps, banded bridges) Cardio: 4x/week minimum, 1–2 HIIT, 2+ LIS Core: Hardest variations (e.g., cable crunch drop set, plank to failure) Progression: Prioritize intensity over volume Final week = deload or peak depending on recovery (cut sets in half or test strength)

Program Overview

Summary