Upper body & core
Upper Body assessment. rotational core. hips, inner legs
Pull ups. Cable push pull. windmill. Dips. Hip airplane. Half kneeling KB Chop. Pushup, bodyweight row. decline sit ups. comerford hip complex. copenhagen plank. half kneeling open book, windmill
Building Rome, Day 2
Legs ground force, balance. Hip stability. Hip flexor strength. Core
Pancake, pike leg lifts. Thoracic extension. Mini platform step ups. Elevated glute bridge. Bear walks, lateral
Medball. Cossack squat. rotate oh lift, hold. Lateral Throw, push. Squat to knee drive. RDL. Open book, Supine oh reach to toe touch.
Muscle Growth Protocols
Maximizing hypertrophy (muscle growth) relies on three primary physiological mechanisms: mechanical tension, metabolic stress, and muscle damage. Mechanical tension driven by progressive overload remains the single most critical driver.
Core Training Variables
Variable. Evidence-Based Standard. Operational Guidelines
Weekly Volume 10–20 working sets per muscle group. Divide across 2–3 sessions per week for optimal recovery.
Intensity (Load) 60–80% 1RM (roughly 6–15 reps). Load must be sufficient to recruit high-threshold motor units.
Proximity to Failure 0–3 RIR (Reps in Reserve). Train close to technical failure; reserve absolute failure for isolation movements.
Rest Intervals 2–3 minutes (compounds), 1–2 minutes (isolations). Full recovery allows higher mechanical output on subsequent sets.
Frequency 2–3x per week per muscle group. Maximizes periods of elevated muscle protein synthesis (MPS).
Nutrition & Recovery Protocols
Caloric State: A moderate daily surplus of 250–500 kcal promotes lean tissue gain with minimal fat accumulation.
Daily Protein Intake: 1.6–2.2g per kg of total body weight (0.7–1.0g/lb).
Protein Distribution: 0.4–0.55g/kg per meal across 3–5 meals, spaced roughly 3–5 hours apart to maximize the muscle protein synthetic response.
Sleep Requirements: 7–9 hours per night; sleep restriction impairs protein synthesis and increases systemic cortisol.
Programming Progression (Progressive Overload)
Volume Accumulation: Increase sets or reps over 3–5 weeks while maintaining target proximity to failure (RIR).
Load Escalation: Increase weight when the top end of a rep range is achieved across all sets with target technical form.
Deload Phase: Reduce overall volume by 40–50% for 1 week every 4–8 weeks to dissipate fatigue and reset sensitivity to training stimuli.
Rome wasn’t built in a day
Building a strong, mobile base. Hips, trunk, and deep core.
Hip mobility, Stability, and control. Leg strength. Hip Flexor stability. Ground force stability. Shoulder, Upper back mobility.
90/90. 90/90/90. Hip airplane. Pike leg lift. Deadbug. Shoulder opener. Trap Bar Deadlift. Lateral bounds. Horse stance hold. Golfers pallof press. Iso Dip. SL Glute bridge hold. Hip flexor planks. Hip flexor fall back. Reverse lunge barbell press. Hip get up. Bulgarian IR, ER. Frogger. Iso Copenhagen. Hip shoulder disassociation.