Phase 1 · Wks 1–4 · Foundation. Technique first, weight second. Deadlift is form-only (bar or trap bar). Ramp up slowly. Deload on week 4.
Main pressing + pulling strength focus. Controlled progression, no maxing out.
Primary strength lift. Stop 1–2 reps before failure.
Full range, controlled eccentric.
Strict torso, no momentum.
Machine or barbell if pain-free. No grinding reps.
Rear delts and shoulder health.
Controlled core, no swinging.
Slow eccentric, full spinal flexion. No momentum—control every rep.
Overload: Add weight when all reps are completed with 1-3 reps in reserve.
Deload: Use reduced loads during scheduled deload weeks.
Technique: Stop sets before form breaks.