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W1Β·
Base & GrooveΒ·
Session A
Session RPE
Session notes
Missed time?
Long-term lift targets β linked to progress bars in the Log.
Weekly template Β· Mon / Wed / Fri
Mon
Session A STRENGTH
Heavy compounds Β· power primer pre-lift Β· ~55 min
Tue
Rest / mobility OFF
15 min nightly mobility continues. Unstructured conditioning optional.
Wed
Session B VOLUME
Volume compounds Β· hypertrophy focus Β· ~55 min
Thu
Rest / mobility OFF
15 min nightly mobility. Easy walk or sport if energy is there.
Fri
Session A or B ROTATES
Follows A/B rotation β alternates every week
Sat
Optional SPORT
BJJ, hike, pickup game β keep it unstructured
Sun
Full rest OFF
Recovery. Mobility if you want it.
Session A β Strength
Full Body Β· Strength Emphasis
4β6 rep range Β· 1β2 RIR Β· ~55 min
Power primer β broad jumps or med-ball throws
3Γ3 Β· snappy Β· under 5 min Β· skip on deload
Front Squat β primary lower
4Γ4β6 Β· 1β2 RIR Β· conventional progression
Deadlift (conventional / sumo / trap bar)
3Γ4β6 Β· 1β2 RIR Β· choose variation
Weighted Pull-up β primary pull
4Γ4β6 Β· 1β2 RIR
Bench Press (barbell / DB / close-grip)
3Γ6β8 Β· primary press Β· rotates variation
Farmer Carry β loaded locomotion
2Γ30β40m Β· end of session Β· not on deload
Session B β Volume
Full Body Β· Hypertrophy Emphasis
8β10 rep range Β· 2 RIR Β· ~55 min
Front Squat β volume lower
3Γ8β10 Β· 2 RIR Β· lighter than Session A
Romanian Deadlift β hinge volume
3Γ8β10 Β· slow eccentric Β· hamstring focus
Weighted Pull-up β volume pull
3Γ6β8 Β· 2 RIR
Incline DB / OHP β press variation
3Γ8β10 Β· alternates week to week
Row β horizontal pull (missing from Session A)
3Γ8β10 Β· barbell / DB / cable
Pallof Press β anti-rotation core
2Γ10β12 / side Β· end of session
A/B rotation logic
A
Week 1: A Β· B Β· A β two strength sessions, one volume
B
Week 2: B Β· A Β· B β two volume sessions, one strength
β»
Repeats every 2 weeks. Over a 16-week block: 24 sessions total, 12 of each type.
!
Each main lift gets 2Γ weekly stimulus β front squat, deadlift pattern, pull-up, press all appear in both sessions.
Decision rules
β²
Busy week β drop 1 set per lift. Keep all movements. Don't skip the session.
β
Calm week β push reps and load. This is your window.
!
Joint irritation β swap variation immediately. Keep progressing the substitute.
~
Eccentric focus β 2β3 sec down on 1β2 lifts per session for tendon health (Baar).
β
Session RPE 8β9 two sessions in a row β deload incoming. Cut sets, hold load.
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