Performance & Physique

The Evidence-Based Strategy
The Interference Effect: To manage concurrent goals, we will use Triphasic-inspired Daily Undulating Periodization (DUP). We will lead with Power (CNS priming), follow with Strength (Mechanical Tension), and finish with Hypertrophy (Metabolic Stress).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warm-up:
5 min incline walk, 15 tibial raises x2, 45' Spanish Squats x2, 10 bird-dogs x2.

Box Jump

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Calf Raise

Strength & Explosive Power

Warm-up: 3 min Row Machine, 15 Facepulls x2, 10 scapular pull-ups x 2, 10 yoga push-ups.

Med Ball Slam

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Cable)

Strength & Aesthetic Focus

Warm-up 10 World's Greatest Stretch, 15 Goblet Squat (prying at bottom), 10 Single-leg Glute Bridges

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Plank (Weighted)

Hypertrophy & Stability

Warm-up: 2 set of 15 Band Dislocates, 12 Cat-Cow, 10 Wall Slides.

Overhead Press (Barbell)

Chest Supported Row (Dumbbell)

Dip (Weighted)

Hammer Curl (Cable)

Rear Delt Fly (Cable)

Deficit Push Up

Accumulation

Deload

Intensification

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