Phase 1: Foundation (Weeks 1-4)

Phase Overview

GOAL: Rebuild your base, learn movements, establish habits
DURATION: 4 weeks
BODY FAT: 24% → 22%
RPE TARGET: 7-8 (2-3 reps in reserve)

Phase 1 Mindset

"I am rebuilding my foundation. Every rep is practice.
I am not trying to impress anyone—I am learning.
Form before ego. Consistency before intensity."

What This Phase is About

• Re-learning movement patterns after your 2-year break
• Building work capacity
• Establishing consistent habits
• Finding your working weights
• NOT going to failure

What NOT to Do

• Go to failure
• Use intensity techniques (drop sets, etc.)
• Ego lift
• Skip warm-ups
• Change exercises constantly

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WEEKLY SCHEDULE

MONDAY:    Push A (Chest Emphasis)     ~62 min
TUESDAY:   Pull A (Back Width)          ~63 min
WEDNESDAY: Legs A (Quad Emphasis)       ~68 min
THURSDAY:  Push B (Shoulder Emphasis)   ~63 min
FRIDAY:    Pull B (Back Thickness)      ~65 min
SATURDAY:  Legs B (Posterior Emphasis)  ~68 min
SUNDAY:    REST

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PUSH A — Chest Emphasis

Pre-Workout Checklist

□ Phone on Do Not Disturb
□ Water bottle filled
□ Review this workout
□ Mental cue: "Control every rep"

Warm-Up (8 min)

General (4 min)

• Treadmill walk (incline 3-5%): 3-4 min

Movement Prep (4 min)

• Arm circles: 15 forward, 15 backward
• Band pull-aparts: 15 reps
• Push-ups: 12 reps (slow)
• Light DB press: 15 lb × 10

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE
1	Barbell Bench Press	3	8	135 lb	2 min	7-8
2	Incline Dumbbell Press	3	10	35 lb	90 sec	7-8
3	Machine Chest Press	3	12	90 lb	75 sec	8
4	Cable Fly (low to high)	3	15	15 lb	60 sec	8-9
5	Seated DB Shoulder Press	3	10	30 lb	90 sec	7-8
6	Dumbbell Lateral Raise	3	15	12 lb	60 sec	8-9
7	Tricep Pushdown (rope)	3	12	40 lb	60 sec	8
8	Overhead Cable Extension	2	15	30 lb	60 sec	8-9

Bench Press Warm-Up Sets:

Bar (45 lb) × 10 → 75 lb × 8 → 95 lb × 5 → 115 lb × 3 → Working sets

Cool Down (3 min)

• Chest stretch: 30 sec each side
• Shoulder stretch: 30 sec each
• Tricep stretch: 30 sec each

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PULL A — Back Width Emphasis

Pre-Workout Checklist

□ Phone on Do Not Disturb
□ Water bottle filled
□ Mental cue: "Pull with my back, not my arms"

Warm-Up (8 min)

General (4 min)

• Rowing machine (easy pace): 3-4 min

Movement Prep (4 min)

• Arm circles: 15 each direction
• Band pull-aparts: 15 reps
• Cat-cow stretches: 10 reps
• Scapular pull-ups: 10 reps
• Light lat pulldown: 50 lb × 12

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE
1	Lat Pulldown (wide)	4	10	100 lb	2 min	7-8
1b	Pull-up practice	2	2-3	BW	-	-
2	Barbell Row	3	8	115 lb	2 min	7-8
3	Seated Cable Row (close)	3	12	100 lb	90 sec	8
4	Straight Arm Pulldown	3	15	40 lb	60 sec	8-9
5	Face Pulls	3	20	30 lb	60 sec	7-8
6	Barbell Curl	3	10	50 lb	75 sec	8
7	Hammer Curl	3	12	25 lb	60 sec	8-9

Barbell Row Warm-Up Sets:

65 lb × 8 → 85 lb × 5 → Working sets

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LEGS A — Quad Emphasis

Pre-Workout Checklist

□ Phone on Do Not Disturb
□ Water bottle filled
□ Mental cue: "Legs feed the wolf—don't skip this"

Warm-Up (10 min)

General (5 min)

• Stationary bike: 5 min (light-moderate)

Movement Prep (5 min)

• Leg swings (front-back): 15 each leg
• Leg swings (side-side): 15 each leg
• Walking lunges (BW): 10 each leg
• Glute bridges: 15 reps
• Goblet squat hold: 30 sec

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE
1	Barbell Back Squat	3	8	135 lb	3 min	7-8
2	Leg Press	3	12	180 lb	2 min	8
3	Walking Lunges	3	10 ea	BW/20 lb	90 sec	8
4	Leg Extension	3	15	70 lb	60 sec	8-9
5	Lying Leg Curl	3	12	50 lb	75 sec	8-9
6	Standing Calf Raise	4	15	120 lb	60 sec	9
7	Hanging Knee Raise	3	12	BW	60 sec	8

Squat Warm-Up Sets:

Bar (45 lb) × 10 → 75 lb × 8 → 95 lb × 5 → 115 lb × 3 → Working sets

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PUSH B — Shoulder Emphasis

Warm-Up (8 min)

General (4 min)

• Treadmill walk (incline): 3-4 min

Movement Prep (4 min)

• Arm circles: 15 each direction
• Band pull-aparts: 15 reps
• Band dislocates: 10 reps
• Light DB press overhead: 15 lb × 10
• Light lateral raises: 8 lb × 12

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE
1	Overhead Press (standing)	3	8	75 lb	2 min	7-8
2	Incline Barbell Press	3	10	95 lb	2 min	7-8
3	Flat Dumbbell Press	3	10	40 lb	90 sec	8
4	Cable Lateral Raise	3	15	10 lb	60 sec	8-9
5	Rear Delt Fly	3	15	15 lb	60 sec	8-9
6	Close Grip Bench Press	3	10	95 lb	90 sec	7-8
6b	Assisted Dip practice	2	6-8	Assisted	-	-
7	Tricep Kickback/Pushdown	2	15	15 lb	60 sec	8-9

OHP Warm-Up Sets:

Bar (45 lb) × 10 → 55 lb × 8 → 65 lb × 5 → Working sets

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PULL B — Back Thickness Emphasis

Warm-Up (8 min)

General (4 min)

• Rowing machine: 3-4 min (easy pace)

Movement Prep (4 min)

• Cat-cow stretches: 10 reps
• Bodyweight hip hinges: 15 reps
• Band pull-aparts: 15 reps
• Light RDL: 65 lb × 8
• Light row: 65 lb × 8

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE
1	Deadlift	3	6	165 lb	3 min	7-8
2	Chest Supported Row	3	10	60 lb	90 sec	8-9
3	Single Arm DB Row	3	10 ea	55 lb	75 sec	8-9
4	Wide Grip Lat Pulldown	3	12	90 lb	75 sec	8-9
5	Rear Delt Cable Fly	3	15	15 lb	60 sec	8-9
6	Incline Dumbbell Curl	3	12	20 lb	60 sec	8-9
7	Cable Curl	2	15	40 lb	60 sec	8-9

Deadlift Warm-Up Sets:

95 lb × 8 → 115 lb × 5 → 135 lb × 3 → Working sets

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LEGS B — Posterior Emphasis

Warm-Up (10 min)

General (5 min)

• Bike: 5 min (light resistance)

Movement Prep (5 min)

• Leg swings: 15 each leg, each direction
• Glute bridges: 15 reps
• Bodyweight RDL: 10 reps
• Light RDL: 65 lb × 10
• Light leg curl: 30 lb × 10

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Workout

#	Exercise	Sets	Reps	Weight	Rest	RPE
1	Romanian Deadlift	3	10	115 lb	2 min	7-8
2	Front Squat or Goblet	3	10	95/45 lb	2 min	7-8
3	Bulgarian Split Squat	3	10 ea	25 lb	90 sec	8-9
4	Lying Leg Curl	3	12	50 lb	75 sec	8-9
5	Hip Thrust	3	12	95 lb	90 sec	8-9
6	Seated Calf Raise	4	20	90 lb	60 sec	9
7	Cable Crunch or Ab Wheel	3	15	60 lb	60 sec	8-9

RDL Warm-Up Sets:

65 lb × 10 → 85 lb × 8 → Working sets

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PHASE 1 PROGRESSION GUIDE

Week-by-Week Strategy

Week 1: Establish Baseline

- Use the weights listed above
- Focus on form, not pushing hard
- RPE should feel like 7 (3 reps left in tank)
- Log all weights and reps

Week 2: Add Reps

- Same weights as Week 1
- Try to add 1-2 reps per set where possible
- Example: If you did 8,8,7 → try for 8,8,8 or 9,8,8

Week 3: Push the Top of Range

- Same weights
- Try to hit top of rep range on all sets
- Example: If range is 8-10, go for 10,10,10

Week 4: Add Weight

- Add 5 lb to all main compound lifts
- Add 5 lb to secondary compounds
- Add 2.5-5 lb to isolation if you hit all reps
- Drop back to bottom of rep range

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WEIGHT PROGRESSION TABLE

Track your actual weights here:

Main Lifts

Exercise	Week 1	Week 2	Week 3	Week 4
Bench Press	135×8	135×9	135×10	140×8
Squat	135×8	135×9	135×10	140×8
Deadlift	165×6	165×7	165×8	175×6
OHP	75×8	75×9	75×10	80×8
Barbell Row	115×8	115×9	115×10	120×8
RDL	115×10	115×11	115×12	125×10

Your Tracking (Fill In)

Exercise	Week 1	Week 2	Week 3	Week 4
Bench Press	_×	_×	_×	_×
Squat	_×	_×	_×	_×
Deadlift	_×	_×	_×	_×
OHP	_×	_×	_×	_×
Barbell Row	_×	_×	_×	_×
RDL	_×	_×	_×	_×

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DELOAD WEEK (Week 5)

After Phase 1, take a deload week before starting Phase 2.

What is a Deload?

Planned reduction in training stress to allow recovery and adaptation.

How to Deload

Same exercises
Same weight OR 10% lighter
HALF the sets (3 sets → 2 sets)
Same reps
RPE 6-7 (feels easy)

Example: Push A Deload

Normal	Deload
Bench 3×8 @ 135 lb	Bench 2×8 @ 135 lb
Incline 3×10	Incline 2×10
Machine 3×12	Machine 2×12

What to Do During Deload

✓ Sleep extra (aim for 8-9 hours)
✓ Eat at maintenance or slight surplus
✓ Light cardio/walking
✓ Foam rolling, stretching
✓ Reflect on Phase 1 progress
✓ Plan Phase 2 weights

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END OF PHASE 1 CHECKLIST

Before moving to Phase 2, confirm:

□ Completed all 4 weeks consistently
□ Form feels solid on all main lifts
□ Logged weights and tracked progression
□ Completed deload week
□ Ready to push harder in Phase 2

Expected Results After Phase 1

• Weight: May stay same or slight drop (1-3 lbs)
• Strength: Rapid "newbie gains" from neural adaptation
• Body: Slight tightening, clothes fit better
• Energy: May be tired at first, then improves
• Body Fat: ~24% → 22%

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For exercise instructions, see: 22-exercise-library.md Next phase: 24-phase2-hypertrophy.md

Document created: December 2024 Part of the Wellness Guide Series