Samson Protocol

The Samson Protocol is a 12-week aesthetic specialization program designed to deliberately expand the upper frame, develop balanced muscular proportion, and build strength with discipline and longevity in mind. The primary focus of this phase is chest dominance, capped side delts, fuller arms, and increased lat width — creating a wider, more structured silhouette while maintaining athletic lower-body balance.

This program prioritizes intentional hypertrophy over ego lifting. Every training day is structured to maximize visual impact: building an upper chest shelf, increasing medial delt volume for shoulder width, improving biceps peak and arm thickness, and enhancing lat width to create a pronounced V-taper. Lower body training supports posture, strength, and overall symmetry without excessive fatigue that would compromise upper-body development.

Samson is not a powerlifting cycle and not a maximal strength pursuit. Strength is developed as a tool, not as the end goal. The emphasis is controlled progression, intelligent volume, and joint-conscious execution. Exercises are selected and structured to stimulate growth while protecting the elbows, wrists, and shoulders through strategic loading, cable-dominant arm work, and deliberate tempo control.

This phase also integrates weekly mobility and functional training to improve tissue resilience, shoulder mechanics, hip mobility, and long-term performance sustainability. The objective is not only to build muscle but to reinforce structural integrity so progress can continue for years without breakdown.

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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

IBP: R (2-3 Min)
CMP: R (2 Min)
PD: R (90 sec)
HCF: R (60 sec)

Incline Bench Press (Dumbbell)

Converging Machine Press

Pec Deck (Machine)

High Cable Fly

Cable Crunch

Leg Raise (Captain's Chair)

Rotary Torso Machine

Chest + Abs

LP: R 2-3 min
CSR: R 90 sec
LP: 60 sec
CLR: 60 sec
LR: 60

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Lat Prayer

Lateral Raise (Cable)

Lu Raise

Lats + Side Delts

IC R 2 min
HC R 90 sec
SACSC R 30 sec
OTE R 90 sec
TRPD R 30 sec
SACBE R 30 sec

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Cable Supinating Curl

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Single Arm Cross Body Extension

Arms

Wrist Flexor Isometric Holds

Wrist Extensor Band Work

Scapular Push Up

Forearm Soft Tissue

Deep Squat Hold

Couch Stretch

90/90 Hip Flow

Thoracic Extension Over Foam Roller

Wall Slides

Dead Hang

Single Leg Romanian Deadlift

Pallof Press

Farmer's Walk (Weighted)

Face Pull

Functional + Mobility Session

LR Machine R 90 sec
LR Cable R 60 sec
Lu Raise R 60 sec


Lateral Raise (Machine)

Reverse Pec Deck

Shrug (Trap Bar)

Y Raise (Dumbbell)

Shoulders + Traps

HT R 2-3 min
HS R 2 Min
LC, LE, SCR R 30 Sec or less

Hip Thrust (Machine)

Hack Squat

Leg Curl

Leg Extension

Seated Calf Raise

Cardio (LISS)

Legs

DELOAD WEEK

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