Six weeks split into two progressive mesocycles. Volume builds, then consolidates. Every exercise has a clear role: compound strength work, hypertrophy accessories, and targeted isolation where it matters.
Three versions of the same program. 3x per week if you have limited time or recovery. 4x for balanced progress. 5x for maximum volume. Same progression logic, different dose.
Every lift has alternatives. Full gym setup, home gym with basics, or travel week with minimal equipment. You don't skip the session. You adapt it.
Week 4 is structured as a deload — lower volume, same movement patterns. Not optional. Not weakness. The reason the gains stick.
