The Crown Prince

Vega

Pride is fuel. Surpass yourself or stay weak.

Brutal strength training, heavy compound volume, zero excuses. Discipline over feelings.

8–10h

Weekly

5/5

Difficulty

16 wk

Length

Choose your level

Beginner mode: lower set counts, "start light" cues, and 3 sessions per week to build the habit safely.

Phase 1

Awaken

Weeks 1–4

Phase 2

Forge

Weeks 5–8

Phase 3

Ascend

Weeks 9–12

Phase 4

Transcend

Weeks 13–16

16-week roadmap

Awaken · 3 sessions

Learn the big 3, build joint resilience

▾

Mon

Squat-Focused Full-Body

Week 1 · Phase 1 W1

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)2 x 5 @ RPE 6.5 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 7· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 1 · Phase 1 W1

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press2 x 5 @ RPE 6.5· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 1 · Phase 1 W1

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift2 x 8 @ RPE 7 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Awaken · 3 sessions

Learn the big 3, build joint resilience

▾

Mon

Squat-Focused Full-Body

Week 2 · Phase 1 W2

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)3 x 5 @ RPE 7 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 7.5· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 2 · Phase 1 W2

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press3 x 5 @ RPE 7· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 2 · Phase 1 W2

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift3 x 8 @ RPE 7.5 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Awaken · 3 sessions

Learn the big 3, build joint resilience

▾

Mon

Squat-Focused Full-Body

Week 3 · Phase 1 W3

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)3 x 5 @ RPE 7.5 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 8· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 3 · Phase 1 W3

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press3 x 5 @ RPE 7.5· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 3 · Phase 1 W3

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift3 x 8 @ RPE 8 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Awaken · 3 sessions

Learn the big 3, build joint resilience (deload)

▾

Mon

Squat-Focused Full-Body

Week 4 · Phase 1 W4 · Deload

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)2 x 5 @ RPE 6 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 6· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 4 · Phase 1 W4 · Deload

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press2 x 5 @ RPE 6· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 4 · Phase 1 W4 · Deload

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift2 x 8 @ RPE 6 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Forge · 3 sessions

Add load with safety bars

▾

Mon

Squat-Focused Full-Body

Week 5 · Phase 2 W1

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)3 x 5 @ RPE 7 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 7· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 5 · Phase 2 W1

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press3 x 5 @ RPE 7· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 5 · Phase 2 W1

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift3 x 8 @ RPE 7 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Forge · 3 sessions

Add load with safety bars

▾

Mon

Squat-Focused Full-Body

Week 6 · Phase 2 W2

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)4 x 5 @ RPE 7.5 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 7.5· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 6 · Phase 2 W2

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press4 x 5 @ RPE 7.5· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 6 · Phase 2 W2

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift4 x 8 @ RPE 7.5 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Forge · 3 sessions

Add load with safety bars

▾

Mon

Squat-Focused Full-Body

Week 7 · Phase 2 W3

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)4 x 5 @ RPE 8 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 8· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 7 · Phase 2 W3

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press4 x 5 @ RPE 8· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 7 · Phase 2 W3

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift4 x 8 @ RPE 8 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Forge · 3 sessions

Add load with safety bars (deload)

▾

Mon

Squat-Focused Full-Body

Week 8 · Phase 2 W4 · Deload

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)2 x 5 @ RPE 6 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 6· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 8 · Phase 2 W4 · Deload

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press2 x 5 @ RPE 6· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 8 · Phase 2 W4 · Deload

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift2 x 8 @ RPE 6 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Ascend · 3 sessions

First taste of heavy 5s

▾

Mon

Squat-Focused Full-Body

Week 9 · Phase 3 W1

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)4 x 5 @ RPE 7.5 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 7· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 9 · Phase 3 W1

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press4 x 5 @ RPE 7.5· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 9 · Phase 3 W1

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift4 x 8 @ RPE 7 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Ascend · 3 sessions

First taste of heavy 5s

▾

Mon

Squat-Focused Full-Body

Week 10 · Phase 3 W2

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)5 x 5 @ RPE 8 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 7.5· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 10 · Phase 3 W2

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press5 x 5 @ RPE 8· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 10 · Phase 3 W2

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift5 x 8 @ RPE 7.5 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Ascend · 3 sessions

First taste of heavy 5s

▾

Mon

Squat-Focused Full-Body

Week 11 · Phase 3 W3

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)5 x 5 @ RPE 8 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 8· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 11 · Phase 3 W3

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press5 x 5 @ RPE 8· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 11 · Phase 3 W3

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift5 x 8 @ RPE 8 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Ascend · 3 sessions

First taste of heavy 5s (deload)

▾

Mon

Squat-Focused Full-Body

Week 12 · Phase 3 W4 · Deload

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)3 x 5 @ RPE 6 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 6· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 12 · Phase 3 W4 · Deload

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press3 x 5 @ RPE 6· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 12 · Phase 3 W4 · Deload

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift3 x 8 @ RPE 6 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Transcend · 3 sessions

Test a comfortable 5RM

▾

Mon

Squat-Focused Full-Body

Week 13 · Phase 4 W1

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)5 x 5 @ RPE 8 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 7· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 13 · Phase 4 W1

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press5 x 5 @ RPE 8· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 13 · Phase 4 W1

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift5 x 8 @ RPE 7 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Transcend · 3 sessions

Test a comfortable 5RM

▾

Mon

Squat-Focused Full-Body

Week 14 · Phase 4 W2

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)6 x 5 @ RPE 8 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 7.5· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 14 · Phase 4 W2

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press6 x 5 @ RPE 8· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 14 · Phase 4 W2

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift6 x 8 @ RPE 7.5 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Transcend · 3 sessions

Test a comfortable 5RM

▾

Mon

Squat-Focused Full-Body

Week 15 · Phase 4 W3

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)6 x 5 @ RPE 8 (start light)· rest 2 min
DB bench press3 x 8 @ RPE 8· rest 90s
Seated cable row3 x 10· rest 75s
Seated leg curl (hamstrings)3 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise3 x 12· rest 45s
Plank3 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 15 · Phase 4 W3

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press6 x 5 @ RPE 8· rest 2 min
Goblet squat3 x 10· rest 75s
Lat pulldown3 x 10· rest 75s
DB shoulder press (seated)3 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise3 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 15 · Phase 4 W3

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift6 x 8 @ RPE 8 (hinge from hips)· rest 90s
Leg press3 x 10· rest 90s
Chest-supported DB row3 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl3 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog3 x 8/side· rest 30s

Transcend · 3 sessions

Test a comfortable 5RM (deload)

▾

Mon

Squat-Focused Full-Body

Week 16 · Phase 4 W4 · Deload

Bike + hip openers · 5 min2 x —
Barbell back squat (use safety bars)4 x 5 @ RPE 6.5 (start light)· rest 2 min
DB bench press2 x 8 @ RPE 6· rest 90s
Seated cable row2 x 10· rest 75s
Seated leg curl (hamstrings)2 x 12· rest 60s
DB shoulder press (seated)2 x 10· rest 75s
DB curl2 x 10· rest 45s
Standing calf raise2 x 12· rest 45s
Plank2 x 30s· rest 45s

Wed

Bench-Focused Full-Body

Week 16 · Phase 4 W4 · Deload

Band pull-aparts + scap push-ups · 2x122 x —
Barbell bench press4 x 5 @ RPE 6.5· rest 2 min
Goblet squat2 x 10· rest 75s
Lat pulldown2 x 10· rest 75s
DB shoulder press (seated)2 x 10· rest 75s
Cable face pull (rear delt)2 x 15· rest 45s
Cable triceps pushdown2 x 12· rest 45s
DB Romanian deadlift2 x 10· rest 75s
Hanging knee raise2 x 10· rest 60s

Sat

Hinge-Focused Full-Body

Week 16 · Phase 4 W4 · Deload

Glute bridge + 90/90 hip · 2x102 x —
DB Romanian deadlift4 x 8 @ RPE 6 (hinge from hips)· rest 90s
Leg press2 x 10· rest 90s
Chest-supported DB row2 x 10· rest 75s
Push-up (knees ok)2 x 8· rest 60s
DB lateral raise2 x 12· rest 45s
DB curl2 x 10· rest 60s
Standing calf raise2 x 15· rest 45s
Bird dog2 x 8/side· rest 30s

Words from Vega

"I do not fear the next challenge. I rise to meet it."
"Pain is the price of glory. Pay it."
"A warrior never stops growing stronger."