MANIFEST DENSITY V1

Build real-world strength, injury resistance, and aesthetic muscle through carefully planned Tier 1 heavy lifts, Tier 2 movement-based strength work, and Tier 3 targeted accessories

There are no barbell back squats or conventional deadlifts, making it ideal for people who want power and muscle without spinal compression.

Key Features:

- Full-body training 4× per week
- Functional strength in every session
- Core and lower back resilience built in
- Hip abductors and rotation work
- Safe alternatives to barbell back squats and deadlifts
- Side/further progression built on RPE + double progression

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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 (Dumbbell)

Front Squat (Dumbbell)

Walking Lunge (Dumbbell)

Rear Delt Fly (Cable)

Tricep Extension (Cable)

Wood Chop

Lateral Banded Walk

Power Push+Legs+Rotation

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Box Jump

Face Pull

Hammer Curl (Dumbbell)

Ab Rollouts

Pull+Athletics+Biceps

Romanian Deadlift (Dumbbell)

Single Leg Hip Thrust

Seated Overhead Press (Dumbbell)

One Arm Lateral Raise (Cable)

Hanging Knee Raise

Farmer's Walk (Weighted)

Hip Adductor (Machine)

Plate Pinch

Power Leg+Push+Forearms

Dip (Weighted)

Reverse Lunge (Dumbbell)

Chest Supported Row (Machine)

Neck Extension

Shrug (Dumbbell)

Back Extension

Side Plank

Upper Density+Lower Back+Arms

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