"Maximum intensity. Minimum volume. Monotony is a virtue."
| Exercise | Sets × Reps | Load |
| Bench Press | 4 × 3-2-1 | 85–95% 1RM |
| Weighted Dips | 3 × 3 | 85–88% 1RM |
| Weighted Pull-ups | 4 × 3-2-1 | 85–95% 1RM |
| Barbell Row | 3 × 3 | 87% 1RM |
| Rest between sets | 4–5 minutes · Full neural recovery | |
"If the bar slows down — the set is done."
| Exercise | Sets × Reps | Load |
| Bench Press | 4 × 4–5 | 76–80% · Max speed |
| Explosive Push-up | 3 × 5 | BW · Max intent |
| Pull-up | 4 × 4–5 | BW+ · Explosive |
| DB Row | 3 × 6 | 75% · Fast concentric |
| Method | Antagonist pairs · Full recovery between | |
"Any method works short-term. Change is the stimulus."
| Exercise | Sets × Reps | Load |
| Bench Press | 4 × 6–8 | 74–78% 1RM |
| Incline DB Press | 3 × 10 | 68% 1RM |
| Lat Pulldown | 4 × 8 | 74% 1RM |
| Seated Cable Row | 3 × 10 | 70% 1RM |
| Rest | 90 sec – 2 min · Rotate method every 3–4 weeks | |
"The pump is not a side effect — it is the goal."
| Exercise | Sets × Reps | Load / Tempo |
| Bench Press | 4 × 10–12 | 64% · Tempo 3010 |
| Cable Fly | 3 × 15 | 58% · Slow squeeze |
| Lat Pulldown | 4 × 10–12 | 65% · Tempo 3010 |
| DB Row | 3 × 12 | 65% · Tempo 2011 |
| Rest | 60–90 sec · Keep lactic environment active | |
"Same exercises. Gradual overload. No surprises."
| Exercise | Sets × Reps | Load / Tempo |
| Bench Press | 4 × 8 | 70% · Tempo 2-0-2 |
| Incline DB Press | 3 × 8 | 67% · Steady |
| Lat Pulldown | 4 × 8 | 70% · Tempo 2-0-2 |
| Cable Row | 3 × 8 | 70% · Full ROM |
| Progression | +2.5% every 2 weeks · Same exercises 8–12 weeks | |