Advanced training systems with level-scaled volume
Phase 1: Mentzer Protocol — 4 Weeks
Ordering — Big lifts first → Tier 1 heavy compounds → Tier 2 compounds → Tier 3 accessories → Tier 4 isolation → Tier 5 grip & forearms. Prescription — reps where reps apply · max hold to failure for isometrics · to failure for plyo and bodyweight. Track — tap + or − to log, then Mark Complete.
Mentzer Protocol — Heavy Duty principles. Rest-Pause Singles on the main lift and one arm/rear-delt movement. Accessories exist only to build the main lift. Block Length — 4 weeks. At month end, face the Man Maker challenge.
Fat Loss Conditioning — 8 weeks, two phases, zero HIIT days. Phase 1 (Weeks 1–4): PHA Circuits — 6 stations alternating upper/lower, no rest between stations. Phase 2 (Weeks 5–8): PPL + Skipping — after Set 1 & 2: skip. After Set 3: rest before the next exercise. Level scaling — rounds, rests, and skip duration all adjust to your level.
Month-End Challenge: The Man Maker
50 reps. One unbroken sequence. Clock running. Absolute carnage.
🏋️ Man Maker Sequence
Perform the following as one unbroken flow — no rest between movements:
Squat → Plank → Push-up → Row R → Row L → Stand → Push Press
= 1 rep
Pick a weight you can push-press 10 times fresh. Rest as little as possible. 50 reps before the clock runs out.