Mizuki Comet Condensed Conjugate

Who Is This For?
Ladies that want to look like Mizuki and who train martial arts (e.g., BJJ, MMA) 4–5 times a week.

Individuals with demanding jobs, family responsibilities, and other physical activities.

Anyone needing a time-efficient, effective strength program that complements an active lifestyle.

How to Run This Program
Frequency: Complete both sessions within 7 days (ideally with 2–4 days between them).

Progression: Use RPE (Rate of Perceived Exertion) to guide intensity. Apply your preferred progression method (Double Progression, Linear Progression, etc.).

Block Structure: One block = 4 weeks. After 3 weeks, reassess your progress and adjust as needed.

Flexibility: If you feel good and want extra work, add 3–6 exercises for 2–4 sets of 10–20 reps, or do some sandbag/conditioning work. This is optional and based on your energy.


How to Progress
After 4 weeks (1 block), assess your lifts and recovery.

Adjust exercise selection, sets, or reps as needed for the next block.

If you want more arm, delt, or chest work, swap in accessory variations in future blocks.

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Week 1

Week 2

Week 3

Week 4

Push Press (Barbell)

Pull-Up (Bodyweight)

Speed Deadlift

Preacher Curl (EZ Bar)

Back Extension

Hanging Toes To Bar

Rear Delt Fly (Dumbbell)

A) Max Upper/Dynamic Lower

Overhead Press (Barbell)

Bent Over Row (Barbell)

Hip Thrust (Barbell)

Chin-Up (Assisted)

Ring Row (Weighted)

Hip Thrust (Machine)

Bench Press (Dumbbell)

Hip Adductor (Machine)

Rear Delt Row

B) Max Lower/Dynamic Upper

Safety Bar Squat

Bench Press (Barbell)

Seated Row (Cable)

Hip Abductor (Machine)

Lunge (Dumbbell)

Band Pull Apart

Pull Through (Cable)

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