Phase 1
Initial growth · Week 1–6
PHASE 1
PHASE 2
DAY ONE
Log your starting point
Three photos, five minutes — you'll thank yourself in twelve weeks.
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YOUR ROTATION
The rotation stays the same — pick the frequency you can commit to. In this phase we build muscle size with higher-volume training, focused on hypertrophy.
1
PUSH
CHEST + TRICEPS + SHOULDERS
2
PULL
BACK + BICEPS
3
LEGS
QUADS + HAMS + GLUTES + CALVES
REST, THEN REPEAT
VIEW YOUR SCHEDULE
HOW TO LOG YOUR STARTING POINT
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Your schedule
How many days per week?
3 DAYS
4 DAYS
5 DAYS
6 DAYS
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Week 1
PUSH
CHEST + TRICEPS + SHOULDERS
PER EXERCISE
3 SETS
REPS
8–10
▴
INTENSITY
75–85%
▴
REST
60–90s
▴
See how it works
How progressive overload works
The table sets the pace: add weight about every three weeks. Go heavier sooner if your last reps start feeling easy.
Phase 1
Initial Growth
Pick a weight you can do all reps with — where the last 2–3 reps are hard.
Weight
Reps
Rest
Phase 2
Intensification
Less reps mean you pick an even heavier weight that drives you to failure on the last rep — you should have no more reps in the tank.
Weight
Reps
Rest
BEFORE
WARM-UP
5 MIN
AFTER · OPTIONAL
CORE FINISHER
15 MIN
TAP ANY EXERCISE TO WATCH THE DEMO
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Day one
Your starting point
Progress is invisible day to day. In twelve weeks, you'll want proof of how far you've come — and you can't see progress you didn't measure.
Take three photos now. Save them to your phone. Don't look at them again until week twelve. This is step one of the system.
THE THREE ANGLES
01
FRONT
Face the camera straight on. Arms relaxed by your sides. Then a second shot, arms flexed.
02
SIDE
Turn 90°. Arms relaxed by your sides. Capture the profile of your chest, stomach and back.
03
BACK
Face away from the camera. Arms relaxed, then arms up to flex your back and shoulders.
THE PROTOCOL
WHEN
Morning, before food or water.
WHERE
Same spot, same lighting. Plain wall works best.
WEAR
Minimal — shorts only, or briefs. You need to see the physique.
REPEAT
Re-shoot the same three angles at week 6 and week 12.
I've taken my photos
