SCULPT X
AK
Weekly Protocol
Week 01 / Phase I
DAY
01
DAY
02
DAY
03
DAY
04
Current Session
SQUAT / BENCH PRIMARY
SESSION LINEUP
Duration
75
MIN
Volume
12.4
TONS
Intensity
RPE 9
01
COMPOUND / PRIMARY
COMPETITION SQUAT
Prescription
3
X
3
Load / Intent
150
KG
Tempo / Rest
1.0.1
/ 180S
02
COMPOUND / ACCESSORY
COMPETITION SQUAT (BACKOFF)
Prescription
2
X
5
Load / Intent
125
KG
Tempo / Rest
1.0.1
/ 180S
03
COMPOUND / PRIMARY
COMPETITION PAUSE BENCH
Prescription
4
X
3
Load / Intent
180
KG
Tempo / Rest
1.1.1
/ 180S
04
ACCESSORY / HINGE
SLDL
Prescription
4
X
9
Load / Intent
8 RPE
Tempo / Rest
1.0.1
/ 90S
⚡
START TRAINING
TRAIN
TRAIN
STATS
STATS
TOOLS
TOOLS
PROFILE
PROFILE
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