 The Prime 50 Rebuild

Prime → You’re training to feel capable, powerful, and confident.
50 → It respects recovery, joints, hormones, and sustainability.
Rebuild → We’re lowering body fat while increasing strength and muscle.
This is not a crash cut.
This is a structural upgrade.

PROGRESSION (Weeks 1–4)
Week 1: Conservative weights
Week 2: +5 lbs main lifts
Week 3: +5 lbs again
Week 4: Deload (reduce volume 30%)

PROGRESSION (Weeks 5-8) 
Add reps first.
When you exceed rep target → increase weight next week.
Week 8: reduce ER volume 25%.

PROGRESSION (Weeks 9-12)
Weeks 9–11:+5 lbs weekly on heavy lift if reps achieved.
Week 12: reduce volume slightly and test strength.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Reverse Lunge (Dumbbell)

Power + Hypertrophy

Cardio

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Lateral Raise (Cable)

Strength Day

15 Minute Moderate Circuit
Move steady, not max effort

Athletic Conditioning Day

https://www.youtube.com/watch?v=Ag7Dui9Plys
AthleanX Most Effective Total Body Workout 
Start Exerci

Underhand Barbell Row

High Pull (Dumbbell)

Pullover (Dumbbell)

Goblet Squat

Workout A - Effective Reps

Farmer's Walk (Weighted)

Heavy Maintenance

Dip (Assisted)

Single Arm High Row (Cable)

Bicep Curl (EZ Bar)

Seated Hamstring Curl

Workout B - Effective Reps

Front Squat (Barbell)

Lat Pulldown

Deadlift (Barbell)

Standing Shoulder Press (Barbell)

Seated Row (Cable)

Bulgarian Split Squat (Dumbbell)

Face Pull

Reduce Volume 30%

Reduce ER By 25%

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