Foundations

9 weeks to build a solid base: clean technique, muscle, strength, and progression planned week after week. Nothing left to improvise: it is all written down.

What the program includes

• 9 weeks · 3 sessions / week · Beginner to intermediate
• Equipment : fully equipped gym
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundation (weeks 1 to 3) : Set the technique and the muscle connection on stable, simple variations. Controlled tempo, wide safety margin: you build the base that will let you load later.
• Phase 2 · Building (weeks 4 to 6) : Same quality, evolving stimulus: moving to the bar to load more, and stretch bias on the accessories, the most profitable zone for hypertrophy. The RIR tightens.
• Phase 3 · Expression (weeks 7 to 9) : Express the strength you built: the most demanding variations of the block, a tighter RIR and intensity techniques aimed at the accessories. It is the hardest phase, and it is meant to be.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.