MAKICHULIMIAUMIAU - S1

STAGE 1

Learn to perform lifts correctly.
Focus on technique: Good quality reps with excellent control.

WARM UPS

Perform 1-3 ramp up sets before every compound lift.
Perform 1 warm up set with lighter weight before every isolation lift.
Do your warm up sets with as best technique as posible.

REST INTERVALS

3 min between lower body compounds.
2 min between upper body compounds & isolations. 
1 min between conditioning exercises (dumbbell thrusters).

RANGE OF MOTION

Perform as much range on motion as you can safely, mantaining good technique.

INTENSITY

Perform as many reps as you can with good technique.
If technique breaksdown stop the set.

PROGRESSION - DOUBLE PROGRESSION

Add reps until you hit the top of the rep range in both sets, then add weight.

For example, If you are doing:

- High bar squat 50kg x 4-4

You will add weight when you hit 50kg x 6-6 with good technique.

Don't rush adding reps, only perform good clean reps, if you are not sure if you are going to get the next rep with good technique don't force it.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Chest Press (Machine)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Kelso Shrug

Decline Sit Up (Weighted)

Straight Leg Calf Raise

Dumbbell Thrusters

DAY A

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

DAY B

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