Broken Neverending Story

For rep maxes when onboarding, use training maxes, 90% of 1RMs. Use bench press tm for bench, larsen press, pin bench press, close grip bench. Use ohp tm for ohp and ohp pin press. Use barbell row for bb row and pendlay row. Use deadlift tm also for paused deadlift. Everything else is self explanatory.

Week	Phase	Notes
1	CUT	Start in deficit; control carbs around training

2	CUT	Keep protein high; maintain strength
3	CUT	Reduce fatigue; emphasize sleep
4	CUT	Last week cutting; don't chase PRs
		
5	LEAN BULK	Begin small surplus (~+200-250 kcal)
6	LEAN BULK	Add carbs around training; upper chest focus
7	LEAN BULK	Increase training volume tolerance
8	LEAN BULK	Strength block intensifies
9	LEAN BULK	Hypertrophy emphasis; keep RPE honest
10	LEAN BULK	Add 1–2 sets where recovery allows
11	LEAN BULK	Pull-up/Dip strength climbing
12	LEAN BULK	Final week: prime for next mesocycle

Week	Phase	Notes
1	CUT	Start in deficit; control carbs around training
2	CUT	Keep protein high; maintain strength
3	CUT	Reduce fatigue; emphasize sleep
4	CUT	Last week cutting; don't chase PRs
		
5	LEAN BULK	Begin small surplus (~+200-250 kcal)
6	LEAN BULK	Add carbs around training; upper chest focus
7	LEAN BULK	Increase training volume tolerance
8	LEAN BULK	Strength block intensifies
9	LEAN BULK	Hypertrophy emphasis; keep RPE honest
10	LEAN BULK	Add 1–2 sets where recovery allows
11	LEAN BULK	Pull-up/Dip strength climbing
12	LEAN BULK	Final week: prime for next mesocycle

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Bench Press (Barbell)

High Bar Squat (Barbell)

Squat + bench

Overhead Press (Barbell)

Deadlift (Barbell)

Deadlift + overhead press

Pull-Up (Weighted)

Bench Press (Close Grip)

Pull-up + close grip bench

Dip (Weighted)

Bicep Curl (Barbell)

Dip + barbell curl

Pendlay Row

Pin Press Bench (Barbell)

Pendlay row + pin press bench

Technique / speed

Overload

Speed / reset

Overload - no grind

Base

Speed

Final heavy

Testing (or dealod)

0 reviews for Broken Neverending Story