Week 2-3 Mon-Fri

Weeks 2 and 3 are exactly the same as week 1

It might be tempting to chase "workout variety" by changing your exercises every single week, but consistency is the secret sauce of strength. Weeks 1 through 3 are intentionally identical because your primary goal right now is neurological adaptation. By repeating the same movements, sets, and rep ranges, you give your body the time it needs to master the motor patterns and build genuine technical proficiency. Use this three-week block to dial in your form and ensure your weights are perfectly calibrated—if you cannot control the weight with flawless technique in Week 1, you have no business trying to increase the load. Treat these weeks as a masterclass in consistency; by the time you reach Week 4, that technical stability will be the foundation that allows you to handle heavier weights safely and effectively.

Week 4: The Deload

Week 4 marks your first "deload"—a critical, often overlooked component of the program. While it’s tempting to keep pushing for maximum burn, this week is where the science of supercompensation kicks in. By reducing your total training volume—cutting your sets or total reps by roughly 30–50%—you give your central nervous system and joints the window they need to recover from the accumulated fatigue of the previous three weeks. Think of this as hitting the "reset" button: you aren't doing less work because you're weak; you're doing it to ensure you return in Week 5 fully recovered, primed, and ready to tackle the heavier, more intense loads of Phase 2.