M.S.D.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

Week 4

Cardio

Cable Crossover

Cable Flexion Row

Partial Lateral Raise (Cable)

Face Away Cable Curl

Tricep Extension (Cable)

Home Day

Deadlift (Barbell)

Incline Chest Press (Machine)

Lying Leg Curl

Back Extension

Chest Supported Row (Machine)

Seated Calf Raise

Bayesian Curl

Full Body Strength

Incline Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

Hack Squat

Straight Leg Calf Raise

Leg Curl

Dumbbell Row

Lateral Raise (Cable)

Leg Extension

Lat Pulldown

Chest Press (Machine)

Pendlay Row

Calf Raise (Machine)

Single Arm Tricep Extension (Cable)

Full Body Hypertrophy

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