🔰 Week 1 – Foundation Week
The objective of Week 1 is to establish movement quality, improve technique, and prepare your body for progressive overload in future weeks.
🔥 Warm-Up Protocol
| Exercise |
Volume |
| Brisk Walking / Cycling |
5 Minutes |
| Arm Circles |
20 Forward + 20 Backward |
| Band Pull-Aparts |
20 Reps |
| Scapular Pull-Ups |
10 Reps |
| Bodyweight Squats |
15 Reps |
| Shoulder Dislocations |
15 Reps |
📅 Training Sessions
Day 1 – Pull-Up Focus
| Exercise |
Sets × Reps |
| Pull-Ups |
4×5 |
| Negative Pull-Ups |
3×5 |
| Australian Rows |
3×10 |
| Hanging Knee Raises |
3×15 |
Day 2 – Dip Focus
| Exercise |
Sets × Reps |
| Dips |
4×8 |
| Push-Ups |
3×15 |
| Bench Dips |
3×12 |
| Plank |
3×45 Seconds |
Day 3 – Squat Focus
| Exercise |
Sets × Reps |
| Back Squat |
4×10 |
| Bulgarian Split Squat |
3×10 |
| Walking Lunges |
3×12 |
| Calf Raises |
4×15 |
🔄 Days 4-6
Repeat the first three training sessions of the week while focusing on improving technique, consistency, and movement quality.
|
Day
|
Workout
|
|
Day 4
|
Repeat Day 1 – Pull-Up Focus
|
|
Day 5
|
Repeat Day 2 – Dip Focus
|
|
Day 6
|
Repeat Day 3 – Squat Focus
|
|
Day 7
|
Complete Rest Day
|
😴 Recovery Guidelines
- Sleep 7–9 Hours Daily
- Consume 1.6–2.2g Protein Per Kg Bodyweight
- Walk 20–30 Minutes Daily
- Drink 3–4 Liters Water Daily
- Avoid Training To Failure
