| Type | Exercise | Sets | Reps | Execution, Tempo & Notes |
|---|---|---|---|---|
| Horizontal Press |
Bench Press
|
4 | 6-8 | Tempo 3-0-1-0. RPE 9 target. Ensure safety spotter arms are active. Explode dynamically off the chest without bouncing at the bottom. |
| Vertical Pull |
Pull-ups
|
3 | AMRAP | Tempo 3-0-1-0. Pull your collarbones to the bar. If you fall short of 8 clean reps, loop a light resistance band over the bar for assistance. |
| Incline Press |
Incline DB Press
|
3 | 10-12 | Tempo 3-0-1-0. Set bench angle to ~30 degrees. Keep hand angle tilted slightly inward (45 deg) to prevent front deltoid strain. Squeeze upper chest. |
| Horizontal Pull |
Cable Row
|
3 | 12-15 | Tempo 3-0-1-0. Use a close neutral-grip handle. Pull close to the belly button. Keep your spine erect and scapula compressed. |
| Arm Accessory |
Tricep Pushdown
|
3 | 15-20 | Tempo 3-0-1-0. Myo-Rep Protocol on final set: Reach mechanical failure near 15-20 reps, rest 10s, hit 3-5 reps, repeat cluster 2-3 times. |
| Type | Exercise | Sets | Reps | Execution, Tempo & Notes |
|---|---|---|---|---|
| Squat Pattern |
Goblet Squat
|
4 | 8-10 | Tempo 3-0-1-0. Hold a heavy dumbbell tightly against your chest. Keep your torso highly upright to protect the lower back and load the quads. |
| Hinge Pattern |
Romanian Deadlift (RDL)
|
4 | 10-12 | Tempo 3-0-1-0. Hinge hips backwards cleanly. Keep the barbell running along your shins. Avoid lower spine flexion; load hamstrings fully. |
| Hamstrings |
Leg Curls (Cable)
|
3 | 12-15 | Tempo 3-0-1-0. Single-leg setup with ankle strap. Fully stabilize your upper hips. Force absolute isolation on the curl and slow release. |
| Calf Accessory |
Calf Raises
|
4 | 15-20 | Tempo 3-0-1-0. Perform on a raised platform or block. Enforce a deep, controlled 1-second stretch hold at the low point of every rep. |
| Type | Exercise | Sets | Reps | Execution, Tempo & Notes |
|---|---|---|---|---|
| Vertical Press |
Overhead Press
|
4 | 6-8 | Tempo 3-0-1-0. Strict barbell overhead standing press. Clench glutes and brace abdominal wall aggressively to protect the lower spine. |
| Rear Delt Pattern |
Cable Face Pulls
|
3 | 15-20 | Tempo 3-0-1-0. Restorative and structural movement for old frozen shoulder history. Pull rope to forehead level and pull elbows wide. |
| Lateral Delt Pattern |
Lateral Raises
|
3 | 12-15 | Tempo 3-0-1-0. Dumbbells or side cable setup. Maintain absolute isolation. Do not swing upper body to generate momentum. |
| Arm Accessory |
Hammer Curls
|
3 | 10-12 | Tempo 3-0-1-0. Myo-Rep Protocol on final set: Complete 10-12 reps, rest exactly 10 seconds, hit 3-5 reps, repeat cluster 2-3 times. |
| Arm Accessory |
EZ Bar Skullcrusher
|
3 | 10-12 | Tempo 3-0-1-0. Lie flat on bench. Lower bar path directly towards your hairline. Keep elbows aligned and pinned narrow (do not flare). |
| Type | Exercise | Sets | Reps | Execution, Tempo & Notes |
|---|---|---|---|---|
| Unilateral |
Bulgarian Split Squats
|
3 | 8-10 | Tempo 3-0-1-0. Premier unilateral builder. Rear foot resting on flat bench. Control descent strictly to balance joint forces safely. |
| Hinge Pattern |
Stiff-Legged Deadlift
|
3 | 10-12 | Tempo 3-0-1-0. Keep knees soft but entirely fixed. Force your pelvis directly backwards to isolate the hamstrings and glutes without lumbar fatigue. |
| Quad Isolation |
Leg Extensions
|
3 | 12-15 | Tempo 3-0-1-0. Fully lock out at the top-half of each contraction, driving peak recruitment into the vastus medialis (teardrop). |
| Core Stability |
Plank / Core
|
3 | 60s | Pure isometric bracing setup. Key protection metric against past sciatica flares. Tighten abdominal wall aggressively. |