TÓXICOS CON INTENCIÓN (Block 1-3)
TOXIC WITH NTENT

TÓXICOS CON INTENCIÓN - 

Toxic with Intent is about controlled aggression. We train hard, but we don’t train stupid. We embrace discomfort in the gym so we can move with confidence everywhere else. Strength is built through patience, structure, and accountability — not shortcuts.

We don’t grind unnecessarily. We don’t chase validation through reckless lifts. And we don’t let the gym consume our identity. This program is for men who take their training seriously while still building a life they’re proud of.

Strong bodies. Disciplined minds. High standards — in lifting, in character, and in how we show up every day.

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WHY WE LIFT

We lift for a healthier lifestyle.
That’s true.

But let’s be honest — we also lift to build confidence, presence, and a life we’re proud of.

So train hard.
Take care of yourself.
Go out, meet people, build connections — maybe even bring a toxica along to train with you.

And always remember:

“If you can’t pull them… build them.”

Chicos Tóxicos 💋

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THE TRAINING SYSTEM

This program blends powerlifting principles—specifically progressive overload and the discipline of doing only what is necessary—with bodybuilding volume and calisthenics-style control into a structured 10-week system built around three blocks: Tolerance, Tension, and Test. Each block prepares the next, allowing strength to be built, sharpened, and expressed with intent.

The main SBD lifts — squat, bench, and deadlift — are trained in a true powerlifting style, focused on long-term progressive overload and approached with patience, structure, and consistency. An optional Block 0 may be completed beforehand, emphasizing pause and tempo work to reinforce form and control before heavier loading begins.

All other movements follow a two tough working sets philosophy.
Two tough working sets are all you need.
Executed with intent, they are the most optimal way to train—especially as we get older and can’t live in the gym. This approach saves time, protects your joints, and delivers results without sacrificing gains. 💪

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🔺 TRIPLE T FRAMEWORK

🔵 TOLERANCE — Block 1 (Weeks 1–5)

Build the foundation. Higher volume, controlled intensity, and conservative RIR develop work capacity, reinforce technique, and prepare the body for heavier loading. Tempo and pause work may be used. Quality reps over grinding.

🔵 TENSION — Block 2 (Weeks 6–7)

Turn preparation into strength. Volume drops as intensity rises, reps are lower, and RIR tightens to increase mechanical tension without unnecessary fatigue.

🔴 TEST — Block 3 (Week 8)

Express strength. Minimal volume, maximal intent, precise execution. Prepare for a controlled 1–2RM.

🟢 TEST / TRANSITION — Weeks 9–10

Test a final 1–2RM or transition with lighter loads and higher RIR to reduce fatigue and reset for the next cycle.

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⚙️ TRAINING & PROGRESSION (SAVE THIS)

• SBD: RPE 8–9, no failure
• Accessories: 1–2 tough working sets
• Progress: +2.5–5 lb (Bench), +5–10 lb (Squat/Deadlift) per month

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Shrug (Barbell)

Bicep Curl (Barbell)

Bayesian Curl

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Incline Bench Press (Barbell)

Chest Press (Machine)

Lateral Raise (Machine)

Alternating Dumbbell Curl

Modified Zottman Curl

Single Arm Tricep Extension (Cable)

Dead Hang

Deadlift (Barbell)

Romanian Deadlift (Barbell)

T-Bar Row

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Cable Crunch

Leg Press (45 Degrees)

Hip Thrust (Machine)

Leg Extension

Lying Leg Curl

Standing Calf Raise

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