EVOLVE: 100KG IS JUST A STEP

What is the purpose of your program?
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This program is a specialized strike mission designed for one purpose: to crush the 100kg barrier using the two most foundational upper-body movements in existence: the Bench Press and the Military Press. We have stripped away every unnecessary exercise, every distraction, and every excuse. This is a journey of pure, unadulterated strength evolution. To move 100kg overhead or off your chest requires more than just muscle; it requires a systematic overhaul of your central nervous system and your psychological approach to the iron.
The Philosophy of the Dual Pillars
True upper body power is built on horizontal and vertical pushing. By focusing exclusively on the Bench Press and the Military Press, we allow for an unprecedented level of frequency, volume, and neurological adaptation. You aren't just training muscles; you are training your brain to command maximum force. To move 100kg, you must become a specialist. You must live, breathe, and bleed these two movements. Every other exercise is a distraction. Here, we worship the barbell.
The Strategic Focus
1. The Bench Press (Horizontal Dominance): This is the ultimate test of chest, tricep, and shoulder coordination. We will optimize your leg drive, your arch, and your bar path to ensure every fiber of your being is dedicated to propelling the bar upward. We focus on the "touch and go" efficiency and the "paused" power to eliminate any weak points in the lift.
2. The Military Press (Vertical Authority): Often neglected, the overhead press is the true mark of a strong human. By driving your Military Press toward the 100kg mark, your Bench Press stability will skyrocket. This is about structural integrity, core bracing, and raw overhead power. You will learn to press from a dead stop with explosive intent.
Phase-Based Evolution
• Weeks 1-4: Structural Priming. We build the capacity to handle heavy loads. High-frequency sub-maximal lifting to perfect your technique. You will learn the "groove" of the bar until it becomes second nature.
• Weeks 5-8: Neurological Overload. We increase the intensity. This is where we challenge the 100kg shadow. You will be handling weights that make your old max feel like a warm-up. We introduce heavy negatives and static holds to desensitize your nervous system to heavy loads.
• Weeks 9-12: The Peak. Volume drops, but the weight stays heavy. We are priming your central nervous system for one goal: the successful 100kg lift. This is the culmination of your sacrifice.
The Ten Commandments of the 100KG Evolution
1. Thou shalt not skip a session. Consistency is the only path to the triple digits.
2. Thou shalt master the setup. A weak setup leads to a weak lift.
3. Thou shalt respect the recovery. Growth happens in bed, not just in the rack.
4. Thou shalt eat for the weight. You cannot press 100kg on a bird's appetite.
5. Thou shalt record every set. Data is the map to your evolution.
6. Thou shalt embrace the gri

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Lat Pulldown

Face Pull

DYNAMIC & VOLUME

DYNAMIC & VOLUME (+5KG)

DYNAMIC & VOLUME(2.5KG)

DYNAMIC & VOLUME (+7.5KG)

DYNAMIC & VOLUME(+10KG)

DYNAMIC & VOLUME(+12.5KG)

DYNAMIC & VOLUME (+15KG)

DYNAMIC & VOLUME (+17.5KG)

Overload Hold

Dead Press

Atlas Press

Military Press (Barbell)

Dip (Weighted)

Pendlay Row

MAX EFFORT & SHOULDER

MAX EFFORT & SHOULDER(+2.5KG)

MAX EFFORT & SHOULDER(+5KG)

MAX EFFORT & SHOULDER (+7.5KG)

MAX EFFORT & SHOULDER(+10KG)

MAX EFFORT & SHOULDER(+12.5KG)

MAX EFFORT & SHOULDER(+15KG)

MAX EFFORT & SHOULDER(+17.5KG)

PR Challenge！！！！

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