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
StrengthPowerDensity
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
01AwakenForm, baseline, conditioning▾
01
Awaken
Form, baseline, conditioning
MonHeavy Squat
Week 1 • Intensity 4/10- Back squat3 x 3 @ RPE 7 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 1 • Intensity 4/10- Bench press3 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 1 • Intensity 4/10- Conventional deadlift2 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 1 • Intensity 4/10- Standing OHP3 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 1 • Intensity 4/10- Sled push5 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
02AwakenForm, baseline, conditioning▾
02
Awaken
Form, baseline, conditioning
MonHeavy Squat
Week 2 • Intensity 4/10- Back squat3 x 3 @ RPE 7.125 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 2 • Intensity 4/10- Bench press3 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 2 • Intensity 4/10- Conventional deadlift2 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 2 • Intensity 4/10- Standing OHP3 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 2 • Intensity 4/10- Sled push5 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
03AwakenForm, baseline, conditioning▾
03
Awaken
Form, baseline, conditioning
MonHeavy Squat
Week 3 • Intensity 5/10- Back squat3 x 3 @ RPE 7.25 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 3 • Intensity 5/10- Bench press3 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 3 • Intensity 5/10- Conventional deadlift2 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 3 • Intensity 5/10- Standing OHP3 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 3 • Intensity 5/10- Sled push5 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
04AwakenForm, baseline, conditioning▾
04
Awaken
Form, baseline, conditioning
MonHeavy Squat
Week 4 • Intensity 5/10- Back squat3 x 3 @ RPE 7.375 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 4 • Intensity 5/10- Bench press3 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 4 • Intensity 5/10- Conventional deadlift2 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 4 • Intensity 5/10- Standing OHP3 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 4 • Intensity 5/10- Sled push6 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
05ForgeBuild the foundation▾
05
Forge
Build the foundation
MonHeavy Squat
Week 5 • Intensity 6/10- Back squat3 x 3 @ RPE 7.5 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 5 • Intensity 6/10- Bench press3 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 5 • Intensity 6/10- Conventional deadlift2 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 5 • Intensity 6/10- Standing OHP3 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 5 • Intensity 6/10- Sled push6 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
06ForgeBuild the foundation▾
06
Forge
Build the foundation
MonHeavy Squat
Week 6 • Intensity 6/10- Back squat4 x 3 @ RPE 7.625 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 6 • Intensity 6/10- Bench press4 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 6 • Intensity 6/10- Conventional deadlift2 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 6 • Intensity 6/10- Standing OHP4 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 6 • Intensity 6/10- Sled push6 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
07ForgeBuild the foundation▾
07
Forge
Build the foundation
MonHeavy Squat
Week 7 • Intensity 7/10- Back squat4 x 3 @ RPE 7.75 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 7 • Intensity 7/10- Bench press4 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 7 • Intensity 7/10- Conventional deadlift3 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 7 • Intensity 7/10- Standing OHP4 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 7 • Intensity 7/10- Sled push7 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
08ForgeBuild the foundation▾
08
Forge
Build the foundation
MonHeavy Squat
Week 8 • Intensity 7/10- Back squat4 x 3 @ RPE 7.875 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 8 • Intensity 7/10- Bench press4 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 8 • Intensity 7/10- Conventional deadlift3 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 8 • Intensity 7/10- Standing OHP4 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 8 • Intensity 7/10- Sled push7 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
09AscendPush above your limits▾
09
Ascend
Push above your limits
MonHeavy Squat
Week 9 • Intensity 8/10- Back squat4 x 3 @ RPE 8 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 9 • Intensity 8/10- Bench press4 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 9 • Intensity 8/10- Conventional deadlift3 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 9 • Intensity 8/10- Standing OHP4 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 9 • Intensity 8/10- Sled push7 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
10AscendPush above your limits▾
10
Ascend
Push above your limits
MonHeavy Squat
Week 10 • Intensity 8/10- Back squat4 x 3 @ RPE 8.125 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 10 • Intensity 8/10- Bench press4 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 10 • Intensity 8/10- Conventional deadlift3 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 10 • Intensity 8/10- Standing OHP4 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 10 • Intensity 8/10- Sled push8 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
11AscendPush above your limits▾
11
Ascend
Push above your limits
MonHeavy Squat
Week 11 • Intensity 9/10- Back squat5 x 3 @ RPE 8.25 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 11 • Intensity 9/10- Bench press5 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 11 • Intensity 9/10- Conventional deadlift3 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 11 • Intensity 9/10- Standing OHP5 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 11 • Intensity 9/10- Sled push8 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
12AscendPush above your limits▾
12
Ascend
Push above your limits
MonHeavy Squat
Week 12 • Intensity 9/10- Back squat5 x 3 @ RPE 8.375 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 12 • Intensity 9/10- Bench press5 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 12 • Intensity 9/10- Conventional deadlift3 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 12 • Intensity 9/10- Standing OHP5 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 12 • Intensity 9/10- Sled push8 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
13TranscendFinal form▾
13
Transcend
Final form
MonHeavy Squat
Week 13 • Intensity 10/10- Back squat5 x 3 @ RPE 8.5 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 13 • Intensity 10/10- Bench press5 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 13 • Intensity 10/10- Conventional deadlift4 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 13 • Intensity 10/10- Standing OHP5 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 13 • Intensity 10/10- Sled push9 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
14TranscendFinal form▾
14
Transcend
Final form
MonHeavy Squat
Week 14 • Intensity 10/10- Back squat5 x 3 @ RPE 8.625 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 14 • Intensity 10/10- Bench press5 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 14 • Intensity 10/10- Conventional deadlift4 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 14 • Intensity 10/10- Standing OHP5 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 14 • Intensity 10/10- Sled push9 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
15TranscendFinal form▾
15
Transcend
Final form
MonHeavy Squat
Week 15 • Intensity 10/10- Back squat5 x 3 @ RPE 8.75 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 15 • Intensity 10/10- Bench press5 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 15 • Intensity 10/10- Conventional deadlift4 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 15 • Intensity 10/10- Standing OHP5 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 15 • Intensity 10/10- Sled push9 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
16TranscendFinal form▾
16
Transcend
Final form
MonHeavy Squat
Week 16 • Intensity 10/10- Back squat6 x 3 @ RPE 8.875 · rest 3–4 min
- Front squat3 x 5 · rest 2 min
- Romanian deadlift3 x 8 · rest 2 min
- Standing calf raise4 x 12 · rest 60s
TueBench Power
Week 16 • Intensity 10/10- Bench press6 x 3 @ RPE 8.5 · rest 3 min
- Close-grip bench4 x 6 · rest 2 min
- Weighted dips4 x 8 · rest 90s
- Skull crushers3 x 10 · rest 60s
WedDeadlift Day
Week 16 • Intensity 10/10- Conventional deadlift4 x 3 @ RPE 8.5 · rest 4 min
- Deficit deadlift3 x 5 · rest 3 min
- Pendlay row4 x 6 · rest 2 min
- Heavy farmer carry4 x 30m
ThuShoulders + Arms
Week 16 • Intensity 10/10- Standing OHP6 x 5 · rest 2 min
- Push press4 x 4 · rest 2 min
- Barbell curl4 x 8 · rest 60s
- Lateral raise4 x 12 · rest 45s
SatPride Conditioning
Week 16 • Intensity 10/10- Sled push10 x 20m heavy
- Prowler intervals8 x 30s on / 60s off
- Heavy carry medley4 rounds
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."