THE GROWTH MANDATE
WHERE YOU'RE GOING — JULY 6, 2026 → JANUARY 3, 2027
CURRENT PHASE
WEEK 1 OF 26
FOUNDATION
JUL 6 – AUG 16
Straight sets, 2 reps shy of failure — no intensity techniques. Build clean working weight across all 6 days. Deload wk 6.
BLOCK MAP — 4 BLOCKS, 26 WEEKS
1–6
FOUNDATION
JUL 6 – AUG 16 · STRAIGHT SETS, BUILD CLEAN WEIGHT
Straight sets, 2 reps shy of failure, no intensity techniques on any exercise. Purpose: establish true working weights across the new 6-day split before the volume ramps. Deload week 6.
7–13
OVERLOAD
AUG 17 – OCT 4 · +1 SET, DROP SETS INTRODUCED
+1 working set added to every primary compound. Train within 1 rep of failure. Drop set on the last isolation exercise of every session. Deload week 13.
14–20
SPECIALIZATION
OCT 5 – NOV 22 · BRING-UP VOLUME + REST-PAUSE
Concentrated bring-up volume on quads, back-thickness, and chest — extra set or rest-pause on those anchors specifically. Rest-pause, giant sets, and long-length partials introduced broadly. Glutes/hamstrings HOLD at Overload volume (maintenance, not escalating). Deload week 20.
21–26
MAX ACCUMULATION
NOV 23 – JAN 3 · PEAK VOLUME, EVERY TECHNIQUE
Peak volume — every technique available (rest-pause + drop set + giant-set combos). Week 26 deload → January reshoot.
DAILY CHECK — WATER · MEALS · SUPPLEMENTS · PEPTIDES
GAINZ
0DAY STREAK
WATER — 1 GALLON GOAL
0oz
/ 128 oz · tap to fill
MEALS — 0/0 EATEN
SUPPLEMENTS & PEPTIDES — 0/0 DONE
ENTERING STATS
~175WEIGHT (LBS)
11–13%BODY FAT
~89SKELETAL MUSCLE (LBS)
56DAYS TO BUILD
26-WEEK TARGETS
188–190TARGET WEIGHT (LBS)
13–15%ACCEPTABLE BF RANGE
+13–15LBS LEAN MASS TARGET
0.25–0.5LBS GAINED/WEEK (AVG)
The mission brief
The conditioning phase confirmed the structure is legitimate — back, glutes, arms, and the V-taper are elite. This phase builds on that foundation. Priority: quad sweep, upper chest shelf, and boulder shoulder width. The long-term target of 185–190 lbs lean gets built here. A moderate bulk is the honest approach — push the calories, push the loads, accept that body fat will tick up slightly by design. This is not a fat gain phase. It is a measured, intentional muscle accumulation phase.
CJC-1295 with DAC — now in play
Held in reserve through the conditioning phase. A muscle building environment is the right context to introduce it. CJC-1295 with DAC extends the GH pulse far beyond what Ipamorelin alone produces, with a 6–8 day half-life requiring only 1–2 injections per week. Discuss timing with your prescribing physician. When introduced: pair with the Monday/Thursday peptide window.
BLOCK MAP — 4 BLOCKS, 26 WEEKS
1–6
FOUNDATION
JUL 6 – AUG 16 · STRAIGHT SETS, BUILD CLEAN WEIGHT
Straight sets, 2 reps shy of failure, no intensity techniques. Establish true working weights across the new 6-day split. Deload week 6.
7–13
OVERLOAD
AUG 17 – OCT 4 · +1 SET, DROP SETS INTRODUCED
+1 working set on primary compounds, within 1 rep of failure. Drop set on the last isolation exercise of every session. Deload week 13.
14–20
SPECIALIZATION
OCT 5 – NOV 22 · BRING-UP VOLUME + REST-PAUSE
Concentrated bring-up volume on quads, back-thickness, and chest. Rest-pause + giant sets + long-length partials introduced broadly. Glutes/hamstrings HOLD at Overload volume. Deload week 20.
21–26
MAX ACCUMULATION
NOV 23 – JAN 3 · PEAK VOLUME, EVERY TECHNIQUE
Peak volume — every technique available (rest-pause + drop set + giant-set combos). Week 26 deload → January reshoot.
THE 6-DAY SPLIT AT A GLANCE
MON
CHEST (INCLINE-PRIORITY) + DELTS
3-head delt work, upper chest shelf anchor, calves.
CHEST #1
TUE
QUADS HEAVY #1 + HAMSTRINGS HEAVY
Peak test day. Hip mobility warmup required — right-hip protection. Heaviest quad + ham session.
PEAK TEST
WED
BACK THICKNESS (ROWS) + REAR DELTS
Braced core block closes the session — 360° brace every rep.
CORRECTIVE
THU
GLUTES SHAPE/MEDIUS + ADDUCTORS
Glute Drive anchor + chest's second weekly touch.
CHEST #2
FRI
QUADS HEAVY #2 + GLUTES LOWER/STRETCH
Peak test day. Hip mobility warmup required — right-hip protection. Second quad hit of the week.
PEAK TEST
SAT
BACK WIDTH (PULLS) + ARMS
Ham/delt pump finishers close the week.
CORRECTIVE
SUN
ACTIVE RECOVERY
Rollerblading or light outdoor movement. Hip mobility work — right-hip protection. No lifting.
BRING-UP RANKING
1. Quads / total thigh
Trained 2x/week (Tue + Fri) — heaviest anchors, most equipment variety (leg press, hack squat/pit shark, walking lunge). The top priority of the block.
2. Back thickness → width
Split across two dedicated days instead of one combined day — Wednesday thickness (rows), Saturday width (pulls).
3. Chest
2x/week — Monday anchor (Incline DB Press) + Thursday second touch.
4. Glutes
Dedicated Thursday day (shape/medius/adductors) + Friday lower/stretch portion + Saturday pump finisher.
5. Hamstrings
Tuesday heavy + Saturday pump — "keep driving," not a headline priority but never skipped. RDL stays capped ≤125 lbs, every block, no exceptions — hamstrings are built via curls and loaded stretch, not spinal load.
WHY THIS SPLIT
Two quad days — because quads are the #1 priority
Quads get dedicated heavy sessions Tuesday and Friday — both peak-testosterone days. Back thickness and width are split across two separate days instead of combined, so each gets full dedicated volume rather than a half-session.
Non-negotiables carry through every block
360° core brace before every rep — unbraced reps don't count. Right hip/sciatic gets a mobility warmup before every quad-heavy session, controlled depth, no forced external rotation. Left-side unilateral work always starts left leg first until symmetry closes. T3/upper back rear-delt volume stays controlled with no behind-the-neck movements. Elbow-aware cable/neutral-grip alternatives are preferred over heavy straight-bar work.
TRAINING SPLIT
FULL EXERCISE PRESCRIPTIONS — ALL 6 DAYS
Standing rule — every exercise, every rep
360° core brace before every single rep. An unbraced rep doesn't count — reset and re-brace. This applies on all 6 days; it is not repeated on every card below.
MONDAY
CHEST (INCLINE-PRIORITY) + DELTS
3-HEAD DELT WORK + CALVES
Session intent
Upper chest is the priority — Incline DB Press is the anchor. Full 3-head delt work follows, with the lateral head as the priority for width. Elbow-aware: cable/neutral-grip alternatives are preferred over heavy straight-bar pressing if elbow irritation flares.
Incline DB Press
ANCHOR30–45° incline, elbows ~75° from torso, full stretch at the bottom, drive through the upper pec — the primary mass builder for the shelf.
PROGRESSION
Foundation (Wks 1–6): Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload (Wks 7–13): +1 set, within 1 rep of failure. Deload wk 13.
Specialization (Wks 14–20): Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation (Wks 21–26): Peak volume — rest-pause + drop set. Giant-set pairing with Cable Fly. Deload wk 26.
Incline Cable Fly
PRIORITYLow-to-high angle, squeeze at the top, own the stretch at the bottom — stretch-mediated priority movement.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (last isolation of the day). Deload wk 13.
Specialization: Long-length partials on final set. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Flat DB Press
Full stretch, touch without lockout — volume, not the anchor.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note — push the top set. Deload wk 26.
Pec Deck
PUMP FINISHER1-second squeeze at peak contraction.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (day's last isolation). Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Seated DB Shoulder Press
Neutral/rotating grip available if elbow flares — elbow-aware pressing.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Cable Lateral Raise (paused)
PRIORITY WIDTH HEADLead with elbows, slight forward lean, constant tension — this is the priority delt head for width.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Rest-pause set added — bring-up anchor. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Rear Delt Cable Pull / Face Pull
T3-aware — scapular retraction first, controlled range, no behind-the-neck movements.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume — rear delt controlled, scapular stability first. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Standing Calf Raise
Full stretch at the bottom, pause, drive to full plantarflexion.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
TUESDAY / PEAK TEST DAY
QUADS HEAVY #1 + HAMSTRINGS HEAVY
CALVES
Hip mobility warmup required
Right hip/sciatic protection — hip mobility warmup before this quad-heavy session. Controlled squat depth, no forced external rotation. Quads are trained 2x/week (Tue + Fri) with the heaviest anchors and the most equipment variety — the #1 bring-up priority.
Leg Press (lower foot placement, quad-sweep bias)
ANCHORControlled depth, no forced external rotation — right-hip protection.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Giant-set pairing with Hack Squat. Deload wk 26.
Hack Squat / Pit Shark
PRIORITYControlled depth, chest tall, no forced external rotation — right-hip protection.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Giant-set pairing with Leg Press. Deload wk 26.
Leg Extension
Feet together/hip-width (not wide), stop short of lockout, paused — targets vastus lateralis sweep.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (day's last isolation). Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
LEFT-SIDE CORRECTIVE
Bulgarian Split Squat — LEFT LEG FIRST
CORRECTIVELeft leg starts every set — extra corrective volume until symmetry closes. Rear foot elevated, knee tracks over toes.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
HAMSTRINGS HEAVY
Lying Leg Curl
ANCHOR HAMS3-second eccentric, dorsiflex at the top. Hamstrings built via curls and loaded stretch — trained 2x/week (Tue heavy + Sat pump), keep driving.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume — hamstrings maintain, not escalate. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Romanian Deadlift
CAPPED ≤125 LBSHamstrings built via curls/loaded stretch, not spinal load — this stays light and stretch-focused. Capped ≤125 lbs, no exceptions, every block.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight, capped ≤125 lbs. Deload wk 6.
Overload: +1 set, within 1 rep of failure, capped ≤125 lbs. Deload wk 13.
Specialization: Long-length partials on final set, capped ≤125 lbs. Deload wk 20.
Max Accumulation: Standard peak-volume note, capped ≤125 lbs — no exceptions. Deload wk 26.
Standing Calf Raise
Full stretch at the bottom, pause, drive to full plantarflexion.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
WEDNESDAY
BACK THICKNESS (ROWS) + REAR DELTS
BRACED CORE
Session intent
Back thickness and width are split across two dedicated days — Wednesday is thickness (rows), Saturday is width (pulls). Seated Cable Row is the thickness anchor. Rear delt volume stays controlled, scapular stability first — no behind-the-neck movements (T3-aware).
Seated Cable Row
ANCHOR THICKNESSFull stretch reach, drive elbows back, squeeze scapula.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Giant-set pairing with Single-Arm DB Row. Deload wk 26.
Single-Arm DB Row
PRIORITYFull stretch reach at the bottom, drive elbow past the hip, squeeze at the top.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Machine Row (chest-supported)
Chest pinned to the pad — no body English. Full stretch, drive the elbows back.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Straight-Arm Pulldown
LAT ISOLATIONArms stay straight throughout — pure lat isolation, no elbow bend creeping in.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (day's last isolation, pre-core). Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Incline Prone Rear Delt Fly
T3-AWAREScapular stability first, light and controlled.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume — rear delt controlled, scapular stability first. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Face Pull
T3-aware — scapular retraction first, controlled range, no behind-the-neck movements.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
BRACED CORE BLOCK — 360° BRACE, RESET UNBRACED REPS
Hollow Body Hold
360° core brace before every rep — uncounted (unbraced) reps reset.
Dead Bug
360° core brace before every rep — uncounted (unbraced) reps reset. Low back stays pinned to the floor.
Cable Crunch
360° core brace before every rep — uncounted (unbraced) reps reset. Crunch through the spine, not the hips.
THURSDAY
GLUTES SHAPE/MEDIUS + ADDUCTORS
CHEST #2 (SECOND WEEKLY TOUCH)
Session intent
Dedicated glute shape/medius + adductor day. Glute Drive is the anchor. Chest gets its second weekly touch to close the session — chest is trained 2x/week (Mon anchor + Thu second touch).
Glute Drive
ANCHORKnees pushed out hard at top of rep — recruits glute medius on top of glute max.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume — glutes maintain, not escalate. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Giant-set pairing with Hip Thrust Machine. Deload wk 26.
Hip Thrust Machine
PRIORITY2-second pause at the top every rep — full glute contraction.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Long-length partials on final set. Hold Block 2 volume overall. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Cable Kickback
MEDIUS/SHAPEFeathering work for medius/shape — squeeze at end range, control the return.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Booty Band Abduction
MEDIUS FEATHERINGBand tension constant throughout — glute medius shape/feathering finisher.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Adductor Machine
ADDUCTOR THICKNESSFull range, squeeze at the inner point — adductor thickness.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
CHEST #2 — SECOND WEEKLY TOUCH
Incline DB Press
CHEST #2Second weekly chest touch — full stretch at the bottom, drive through the upper pec.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor (chest) — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Cable Fly
PUMP FINISHERPump finisher to close the session — squeeze hard at the midline.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (day's last isolation). Deload wk 13.
Specialization: Long-length partials on final set. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
FRIDAY / PEAK TEST DAY
QUADS HEAVY #2 + GLUTES LOWER/STRETCH
CALVES
Hip mobility warmup required
Right hip/sciatic protection — hip mobility warmup before this second weekly quad-heavy session. Controlled squat depth, no forced external rotation.
Hack Squat / Pit Shark
ANCHORSecond quad-heavy hit of the week. Controlled depth, chest tall, no forced external rotation.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Giant-set pairing with Walking Lunge. Deload wk 26.
LEFT-SIDE CORRECTIVE / PRIORITY
Walking Lunge (long stride, heel drive) — LEFT LEG FIRST
PRIORITYLeft leg leads every set. Long stride, drive through the heel — extra corrective volume until symmetry closes.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Leg Extension
Feet together/hip-width (not wide), stop short of lockout, paused — targets vastus lateralis sweep.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (day's last isolation). Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
GLUTES LOWER / STRETCH BIAS
Romanian Deadlift
CAPPED ≤125 LBSHamstrings built via curls/loaded stretch, not spinal load — this stays light and stretch-focused. Higher hip hinge for glute-lower/stretch bias. Capped ≤125 lbs, no exceptions.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight, capped ≤125 lbs. Deload wk 6.
Overload: +1 set, within 1 rep of failure, capped ≤125 lbs. Deload wk 13.
Specialization: Long-length partials on final set, capped ≤125 lbs. Deload wk 20.
Max Accumulation: Standard peak-volume note, capped ≤125 lbs — no exceptions. Deload wk 26.
Bulgarian Split Squat (glute-lower stretch bias) — LEFT FIRST
CORRECTIVELeft leg starts every set. Deep hip stretch at the bottom for glute-lower bias — extra corrective volume until symmetry closes.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Standing Calf Raise
Full stretch at the bottom, pause, drive to full plantarflexion.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
SATURDAY
BACK WIDTH (PULLS) + ARMS
HAM/DELT PUMP
Session intent
Back width day — the second dedicated back session of the week, split from Wednesday's thickness work. Lat Pulldown is the width anchor. Arms follow, and hamstring/delt pump finishers close the session. Elbow-aware: cable/neutral-grip alternatives preferred for arm work.
Lat Pulldown (wide grip, lean back 10–15°)
ANCHOR WIDTHWide grip, slight 10–15° lean back, drive elbows down and back — the width anchor.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor (back-thickness→width) — rest-pause set added. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Giant-set pairing with Pull-Ups. Deload wk 26.
Pull-Ups (bodyweight)
PRIORITYAs many reps as possible, full dead hang to chin over the bar — width priority.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working baseline AMRAP. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Bring-up anchor — rest-pause set added (weighted if AMRAP exceeds 15). Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
Straight-Arm Pulldown
Arms stay straight throughout — pure lat isolation.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
ARMS
DB Curl (supinate at top)
Supinate hard at the top for peak bicep contraction.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Hammer Curl
Neutral grip throughout — brachialis builder.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Cable Tricep Pushdown
Elbow-aware cable choice — elbows pinned to sides, full extension.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Overhead Tricep Extension (stretch position)
Elbows locked beside ears — full stretch loads the long head of the tricep.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure + drop set (day's last isolation, pre-pump-finishers). Deload wk 13.
Specialization: Long-length partials on final set. Deload wk 20.
Max Accumulation: Peak volume — rest-pause + drop set. Deload wk 26.
HAM / DELT PUMP FINISHERS
Lying Leg Curl
HAM PUMPLight pump finisher — hamstrings trained 2x/week (Tue heavy + Sat pump), keep driving.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume — hamstrings maintain, not escalate. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
Cable Lateral Raise
DELT PUMPLight delt pump finisher to close the week — constant tension.
PROGRESSION
Foundation: Straight sets, 2 shy of failure — build clean working weight. Deload wk 6.
Overload: +1 set, within 1 rep of failure. Deload wk 13.
Specialization: Hold Block 2 volume. Deload wk 20.
Max Accumulation: Standard peak-volume note. Deload wk 26.
WORKOUT COMPLETED
DAY · DATE · TIME
SESSION LOGGED
Nice work.
0TOTAL LIFTED (LBS)
—STRENGTH VS LAST
0TOTAL SETS
0TOTAL REPS
ACHIEVEMENTS
PHASE PROGRESSION
WHAT CHANGES — WEEK BY WEEK
One rule that never changes
Every session, every exercise, every weight logged. If the number goes up, the session was a success. If it stays the same, it better be because the form got better. Progressive overload is the only mechanism that forces muscle growth — everything else is just the environment you build it in.
WEEKS 1–6
FOUNDATION
JUL 6 – AUG 16
Straight sets, 2 reps shy of failure. No intensity techniques on any exercise — no drop sets, no rest-pause, no giant sets.
Purpose: establish true working weights across all 6 days of the new split before the volume ramps in Overload.
Nutrition: Weeks 1–3 are the nutrition primer, weeks 4–5 open into the surplus per the Nutrition tab.
Week 6 is a deload. Sets ease off, load down, nothing to failure — recover before Overload begins.
WK 6 TARGET
~181 lbs
Clean working weights established, first deload complete
WEEKS 7–13
OVERLOAD
AUG 17 – OCT 4
+1 working set added to every primary compound lift across all 6 days.
Intensity rule: train within 1 rep of failure on working sets — no longer 2 reps shy.
Drop set introduced: the last isolation exercise of every session gets a single drop set.
Week 13 is a deload. Back off before Specialization's bring-up volume begins.
WK 13 TARGET
~185 lbs
Real lean mass accumulation underway
WEEKS 14–20
SPECIALIZATION
OCT 5 – NOV 22
Concentrated bring-up volume on quads, back-thickness, and chest — the day's anchors on those muscles get an extra set or a rest-pause set specifically.
Rest-pause, giant sets, and long-length partials introduced broadly across the split — not just the bring-up anchors.
Glutes and hamstrings HOLD at Overload volume. Maintenance, not escalation — the bring-up focus this block is quads, back-thickness, and chest specifically.
Week 20 is a deload. Recover before the final push into Max Accumulation.
WK 20 TARGET
~187 lbs
Bring-up anchors visibly responding
WEEKS 21–26
MAX ACCUMULATION 🧊
NOV 23 – JAN 3
Peak volume — every technique available. Rest-pause, drop sets, and giant-set combos all in play across the anchors and priority movements.
Bring-up anchors (quads, back-thickness→width, chest) get giant-set pairings with their day's secondary movement.
Week 26 is the final deload of the block — the whole body backs off, sets down, load down, nothing to failure.
After Week 26: January reshoot. Compare skeletal muscle and BF% to entering stats — that gap decides the next move.
WK 26 TARGET
~190 lbs
Peak volume complete, deloaded — ready for the January reshoot
PERMANENT NON-NEGOTIABLES — EVERY BLOCK
RDL stays capped ≤125 lbs — no exceptions
Hamstrings built via curls/loaded stretch, not spinal load — this stays light and stretch-focused. This cap applies in every block, Tuesday and Friday, with zero exceptions.
360° core brace, every rep, every exercise
Uncounted (unbraced) reps reset. This is a standing rule across all 6 days — Wednesday's braced core block references it directly, but it applies everywhere.
Right hip/sciatic + left-side corrective — permanent
Controlled squat depth, hip mobility warmup before Tuesday/Friday quad-heavy sessions, no forced external rotation. Unilateral work always starts left leg first (Bulgarian split squat, split squat variants) with extra corrective volume until symmetry closes.
FUEL & PROTOCOL
NUTRITION + PEPTIDES/SUPPLEMENTS
TRAINING DAYS (MON–SAT)
3,400–3,500CALORIES
240–250gPROTEIN (FLOOR)
390–420gCARBOHYDRATES
80–90gFATS
REST DAY (SUN)
2,900–3,000CALORIES
230gPROTEIN
280–300gCARBOHYDRATES
90–100gFATS
COMPARISON — CONDITIONING PHASE → GROWTH PHASE
| METRIC | WAS (CONDITIONING) | NOW (GROWTH) |
|---|---|---|
| Training Calories | 3,000–3,100 | 3,400–3,500 |
| Rest Day Calories | 2,600–2,700 | 2,900–3,000 |
| Protein Floor | 220g | 240g |
| Training Carbs | 310–330g | 390–420g |
| Fats | 70–80g | 80–90g |
UPDATED MEAL STRUCTURE
Meal 1 — Morning (same structure, bigger portions)
5 whole eggs instead of 4. 1 pack Kodiak oats (stays the same). Almond butter stays. Black coffee stays. 32oz water + electrolytes + dandelion root stays. The extra egg adds ~6g protein and ~5g fat — a clean, whole-food protein increase.
Meal 3 — Post-training (increased carbs)
Jasmine rice goes from 8oz cooked to 10oz cooked. This is the most important carb window of the day — the glycogen replenishment directly feeds the muscle growth stimulus. Don't shortchange this meal on the bulk. Protein source stays at 8oz chicken or 2 scoops ISO100.
Meal 4 — Lunch (increase rice or add a second carb source)
Rice goes from 6oz to 8oz cooked, OR add a medium sweet potato on the side. Either way, carbs increase at this meal to fuel the afternoon and evening training load.
New: Meal 2.5 — Pre-training (now mandatory on heavy days)
This was optional in the conditioning phase. On training days in the growth phase, it becomes mandatory on Tue and Fri (heavy leg days) and recommended on Mon and Thu. Banana + 2 rice cakes + 1 scoop ISO100. Gets the blood glucose right for peak performance under higher loads.
Meal 6 — Dinner (add rice back on all training days)
Jasmine rice stays in dinner every training day — 5oz cooked (up from 4oz). This is the last carb window and it supports overnight glycogen synthesis during sleep, which amplifies the GH pulse from Ipamorelin.
NON-NEGOTIABLES — UPDATED FOR GROWTH PHASE
240g+ protein every day — floor goes up from 220g. On TRT with elevated protein synthesis, you pay for every gram you miss.
1 gallon water daily — especially on training days. Muscle is 75% water. Dehydration by 2% drops performance by 10–20%.
Ipamorelin on strict empty stomach — 2+ hours clear of carbs and fat. This never changes.
7+ hours sleep — non-negotiable. On a moderate bulk, the growth happens during sleep. GH pulse fires, protein synthesis peaks, recovery cascades. Cutting sleep cuts gains.
Progressive overload logged every session — every exercise, every weight, every week. No log = no accountability = no progress. The app handles this.
Alcohol restriction continues — not zero this time, but controlled. One-two drinks maximum per week, never on training days. Alcohol suppresses protein synthesis and spikes cortisol — it has no business in a muscle building phase.
CJC-1295 with DAC — introduction window is now
Held in reserve through the conditioning phase. A muscle building environment with increased calories and higher training volume is the right context to add it. CJC-1295 with DAC has a 6–8 day half-life — unlike regular CJC (no DAC), it only requires 1-2 subcutaneous injections per week. It amplifies and extends the GH pulse that Ipamorelin already produces, which in a caloric surplus directly accelerates lean mass accretion. Discuss introduction timing with your prescribing physician before adding.
DAILY SEQUENCE — NO CHANGE
WAKE FASTED
Semax
As prescribed — intranasal
First. Nothing before this. Fasted state required for full neural effect.
5-10 MIN LATER
Dandelion Root (plnt organic)
1ml in first 32oz water — once daily
Morning only. Do not double dose. Needs water volume to work.
WITH MEAL 1
Creatine · D3+K2 · Fish Oil · Multivitamin · Ashwagandha KSM-66
Standard serving each
All with the fat-containing meal. Ashwagandha stays — cortisol management matters on a moderate bulk.
MON + THU
Testosterone Cypionate
150mg each injection — morning preferred
Peak window Tue/Fri. Two heaviest leg sessions timed to this window by design. Unchanged from previous phase.
NEW — IF CJC-1295 WITH DAC IS INTRODUCED
1–2× / WEEK
CJC-1295 with DAC
As prescribed — subcutaneous, same lights-out window as Ipamorelin
Pairs with the existing Ipamorelin injection at lights-out. Extends GH pulse duration from 3–4 hours to 24–48 hours. Same empty-stomach rule applies — 2+ hours clear of carbs and fat before injection. Monday and Thursday evenings recommended to align with training days.
NIGHTTIME SEQUENCE — UNCHANGED
~45 MIN PRE-BED
ZMA
3 capsules — empty stomach, no dairy within 2 hrs
Unchanged. Zinc and magnesium support sleep depth and natural testosterone production.
LIGHTS OUT
Ipamorelin (+ CJC-1295 with DAC when introduced)
As prescribed — strict empty stomach
2+ hours clear of carbs AND fat. Non-negotiable. The GH pulse during deep sleep is the recovery and growth mechanism this entire peptide stack is built around. Compromising the empty stomach window wastes the injection.
STANDING STACK — NO CHANGE
ISO100 whey isolate · Creatine monohydrate · Fish oil · D3+K2 · ZMA · Ashwagandha KSM-66 · Electrolytes · Multivitamin · Dandelion root (plnt) · Digest Extra (Vitamin Shoppe)
CH
CLIPS HARRIS
0 DAY STREAK · WEEK 1
TRACK
BODYWEIGHT · CHECK-IN PHOTOS · PROGRESS
Logging to Week 1
Change the active week with the W1–W26 bar at the top. Everything you log — sets, bodyweight, photos — is stamped to that week in Notion.
BODYWEIGHT CHECK-IN
WEIGHT TREND
PROGRESS PHOTO CHECK-IN
PHOTOS — WEEK 1
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