The Final Storm

12-WEEK BODY COMPOSITION PROGRAM

Primary Goal:
Maximize fat loss while preserving muscle mass, joint health, and training consistency.

Duration: 12 weeks
Training Frequency: 5 days/week
Priority: Stimulus > load
Mindset: Brutal, disciplined, intentional

⸻

CORE RULES (NON-NEGOTIABLE)
	•	Protein ≥ 1 g per lb bodyweight
	•	Most working sets at 0–2 RIR
	•	Controlled eccentrics (2–4 seconds)
	•	Stretch positions emphasized where safe
	•	No joint pain tolerated
	•	Progress via reps, control, pauses, density
	•	Load increases optional, never required
	•	No mid-cycle redesigns

⸻

WEEKLY SPLIT
	•	Day 1: Chest + Triceps
	•	Day 2: Back + Biceps
	•	Day 3: Legs (Pain, Volume, Vascularity)
	•	Day 4: Shoulders + Arms
	•	Day 5: Upper Pump / Weak Points

Walk daily. Rest days as needed.

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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

Hammer Incline Chest Press

Slight Incline Dumbbell Press

Pec Deck (Machine)

Deficit Push Up

Tricep Rope Push Down (Cable)

Single arm Tricep Pushdown

Chest and Triceps

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Reverse Pec Deck

Bicep Curl (EZ Bar)

Plate Loaded preacher Curl

Back and Biceps

Leg Press Low and Narrow

Romanian Deadlift (Barbell)

Hack Squat

Hip Thrust (Machine)

Leg Curl

Leg Extension

Standing Calf Raise

Legs

Shoulder Press (Plate Loaded)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Shoulders and Arms

(Conditioning | Fullness | Zero Joint
Stress)

Pull-Up (Assisted)

Bench Press (Barbell)

Lateral Raise (Cable)

Band Pull Apart

Dynamic Banded Push Up

Upper Pump

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