Skill Accusition Phase 1

This 8–12 week full-body strength program is designed to help you reset, rebuild, and rise. Whether you’re just starting out at the gym or returning with purpose, this plan focuses on developing foundational movement patterns—push, pull, squat, hinge, lunge, twist, and core—while improving discipline, posture, metabolism, and overall body awareness.

With structured progression, quality over quantity, and total-body training three times a week, you’ll build not just muscle, but confidence, consistency, and control. From your first rep to your last, you’re not just working out — you’re learning to move better, feel stronger, and live fully.

This is more than a gym program. It’s a lifestyle upgrade.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Warm-Up
	•	Goblet Squat Hold x20s
	•	Cossack Squats x5/leg
	•	Banded Good Mornings x15
	•	Lat Stretc

Squat (Paused)

Seated Overhead Press (Dumbbell)

Leg Press (45 Degrees)

Pull-Up (Bodyweight)

Incline Curl (Dumbbell)

Step-Up (Weighted)

Half Kneeling Arnold Press (Dumbbell)

Squat + Vertical Pull + Core 

Warm-Up
	•	Band Pull-Aparts x15
	•	Glute Bridge Walkouts x10
	•	PVC Chest Opener x10
	•	Cable Chest 

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Seated Row (Cable)

Cable Crossover

Pallof Press

Horizontal Push + Hinge + Core

Warm-Up
	•	Wall Slides x10
	•	Half-Kneeling Cable Lift x10/side
	•	Deadbug w/ Reach x10/side
	•	Arm 

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