Warm-Up · RAMPPhase 1 · Joint lubrication & neural potentiation · 5-7 min | Time__ : __ |
![]() | 1 | Dead Bugsteady breathing rhythm | 90 s | | ![]() | 2 | Wall Slideset the scapula first, then move the arm | 2 × 15 | | ![]() | 3 | Scapular Push-Upquality over speed, always | 2 × 12 | | ![]() | 4 | Push-Up3-s eccentric every rep — the lowering builds the muscle | 2 × 10 light | |
A · Primary Compound — Max Tension Anchor3 × 15-20 · rest 2-3 min · tempo 3-1-0-1 · log the load | Time__ : __ |
![]() | 1 | Dumbbell Bench Press3-s eccentric every rep — the lowering builds the muscle | ramp 2 sets | kg | | ![]() | 2 | Dumbbell Bench Pressstop at the prescribed RIR — no ego reps | 3 × 15-20 | kg | |
Progression: Meso 4 rule: chase the pump, not the load — 15-20 reps, 45-60 s rest, constant tension, no lockout. Deload the joints while the muscle works. B · Secondary Compound3 × 15-20 · rest 90 s · full range, controlled eccentric | Time__ : __ |
![]() | 1 | Bent-Over Rowset the scapula first, then move the arm | 3 × 15-20 | kg | |
| C · Regional Isolation Pair2 × 15-20 · rest 60-75 s · C1 lengthened bias, C2 peak bias | Time__ : __ |
![]() | 1 | Chest Flyfull stretch under load — pause 1 s in the deep position | 2 × 15-20 | kg | | ![]() | 2 | Bench Presssqueeze 1 s at peak contraction — own the shortening | 2 × 15-20 | kg | |
D · Metabolic Stress Finisher2 × 20 · rest 45-60 s · chase blood flow, protect joints | Time__ : __ |
![]() | 1 | Pull-Upstop just short of lockout — constant tension | 2 × 20 | kg | | ![]() | 2 | Crunchzero swing — if it swings, it shrinks | 2 × 15-20 | |
Phase 5 · Fascial Decompression3-5 min · fascial lengthening + diaphragmatic breathing | Time__ : __ |
![]() | 1 | Doorway Pec Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Overhead Lat Stretchsteady breathing rhythm | 45 s | | ![]() | 3 | Dead Hangsteady breathing rhythm | 45 s | | ![]() | 4 | Box Breathingsteady breathing rhythm | 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
