M.D.S.P Phase 0

This 4 week program is a to re-sensitize the body to stimulus for specialization periods that will come later on! The lower volume and intensity are in place to allow the body to rest, recover, and prime it for more growth. Stick to good form, stay within the intensity levels prescribed, don’t increase sets, and start at the lower end of rep ranges then build to the higher ends over time.

Once done move to M.D.S.P. Phase 1! Here is where intensity increases, but without specializing the Upper Body or Arms & Shoulders, that is for later phases.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Lateral Raise (Cable)

Dumbbell Row

Preacher Curl (Machine)

Belt Squat (Narrow Stance)

Lying Leg Curl

Straight Leg Calf Raise

Full Body 1

Cardio

Pull-Up (Neutral Grip, Weighted)

Front Squat (Barbell)

Leg Curl

Seated Calf Raise

Incline Chest Press (Machine)

Tricep Extension (Machine)

Rear Delt Fly (Cable)

Full Body 2

Band Work Only
Home or Gym Workout made to spread out the Upper Body Volume.

Band Lat Prayers

Band Chest Fly

Upper Day

Deadlift (Barbell)

Diagonal Pulldowns

Single Arm Tricep Extension (Cable)

Bayesian Curl

Incline Chest Fly (Dumbbell)

Leg Extension

Hip Adductor (Machine)

Full Body Hypertrophy

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