WIP - WAKE THE F*** UP, WITCHER

This training program uses a balanced structure that combines high frequency, moderate volume, and moderate-to-high intensity to support muscle growth while prioritizing recovery. 

Each session, including your warm-up, should last approximately 60–80 minutes.

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This schedule provides the right balance between training intensity and recovery by alternating targeted muscle groups and incorporating rest days.

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Volume & Progression:

There are several ways to progress:
	•	Increase weight
	•	Add reps or sets
	•	Reduce rest time
	•	Adjust tempo or range of motion

Maintain consistent form to accurately measure progress. The goal is to find the sweet spot where you’re: Training efficiently (without spending excessive time in the gym), Making measurable progress & Recovering well between sessions

When considering adjustments to your training, the most relevant being volume, ask yourself:
	1.	Am I making progress?
	2.	Am I feeling good?

If both answers are yes, you’re likely on the right path.

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Recovery and Adaptation:

This program is designed to minimize the risk of overtraining by rotating muscle groups and integrating recovery days. This structure supports steady improvement and ongoing muscle development.

Pay attention to how your body responds. Adequate rest is essential for long-term growth.

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Lifestyle Foundations:

Success in the gym is closely tied to how you take care of yourself outside of it. Focus on the following - 

Nutrition 
Consistently meet your macro and micronutrient needs
Sleep
Prioritize quality sleep to support recovery and performance. 
Stress Management
Chronic stress can hinder physical progress. 
Cardio
Incorporate light to moderate cardio weekly to support cardiovascular and overall health. 

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Program can be re-run when 8 weeks is up. 

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Earn every rep.

Train with intention, recover with purpose, and stay consistent. Results will follow.

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Movement Pattern & Sets per Weeks - Focus is on the back & arms. 

Hinge 

Squat

Calves

Abs

Press

Push

Pull

Row

Shoulders 

Curl

Extend

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

JM Press (Smith Machine)

Upper

Lower + Back

Military Press (Barbell)

Pull Through (Cable)

Walking Lunge (Dumbbell)

Lower + Back 

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