Phase 1, weeks 1 – 8, Build the foundation

This phase sets the stage for all other phases to come. Taking the time early on and building a rock-solid foundation will set you up for success now and down the road. Take your time, prioritize quality over quantity of repetitions and learn the movements to the best of your capacity.

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Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 8: use an RPE of 8 for exercises where external weights are used.