Your program. Your nutrition. Your transformation. Engineered from your body, your hours, your goals — and built to deliver results that show up in the mirror.
01 / BASELINE
A few quick numbers and the goal that's brought you here. This is the data the protocol is built on.
| A1 | Bench press RPE 7 | 4×5 | 84.5 KG |
| A2 | Overhead press RPE 7 | 3×8 | 52 KG |
| B1 | Incline DB press RPE 8 | 3×10 | 26 KG ea |
| B2 | Weighted dips RPE 8 | 3×10 | +10 KG |
| C | Cable triceps RPE 9 | 3×12 | 22 KG |
BLOCK 1 · WEEKS 1-2 · MOBILITY + BASE
BLOCK 2 · WEEKS 3-8 · HYPERTROPHY
BLOCK 3 · WEEKS 9-12 · STRENGTH + LEAN
14-DAY REVIEW · 19 MAY 2026
Every fortnight the data speaks. Body weight, strength, adherence — the protocol adjusts where the numbers say so. No motivation, no fluff, just signal.
Trends are within the projected envelope. Body weight is tracking the −0.5%/week target. Strength expression on bench and overhead press has improved as expected. Sessions completed: 12 of 12. Protocol unchanged. A small load increment is queued for Day 18.
REVIEW HISTORY