Mechanics to Metabolism: Program Your Bodyweight Training for Strength & Size
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Mechanics to Metabolism: Program Your Bodyweight Training for Strength & Size
You can get strong and muscular with bodyweight by mastering progressive overload, 3-phase periodisation, fuelling, recovery, and the Self-Audit OS that keeps purpose > ego.
AI Key Takeaways
- Overload without iron: use leverage, ROM, tempo, density, and frequency to raise weekly difficulty & volume.
- 3-Phase macrocycle: Base (4–6w) → Build (6–8w) → Peak (2–4w) with deload ~30–40% when indicators flag.
- Measure smart: track RIR, set ROM targets, log weekly “tonnage” = reps × difficulty rating.
- Hypertrophy levers: proximity to failure, sufficient volume, and progression of tension (tempo/lever) are the drivers; add myo-reps and rest-pause for BW.
- Nutrition: default protein 1.6–2.2 g/kg, creatine 3–5 g/day, caffeine 2–6 mg/kg pre-skill days; hydrate with electrolytes on hot or high-volume weeks.
- Self-Audit OS: quarterly purpose review, “Why now?” journaling, social boundary scripts, and dashboards (strength, mobility, mood) to keep adherence high.
1) Executive Summary
This manual fuses your Upper/Core Atlas and Lower Atlas into a full-body system that drives both strength and size using nothing but bodyweight and smart programming. You’ll cycle a 3-phase macro (Base → Build → Peak), quantify overload without barbells, fuel for growth, and track adherence with a Self-Audit OS.
- Leverage: progress from easier to harder mechanical positions (e.g., incline push-ups → standard → feet-elevated → pseudo-planche).
- ROM: standard → deficit/assisted deep range (e.g., Cossack to deeper Cossack; push-ups with palms on books).
- Tempo: lengthen eccentrics (e.g., 4–0–1), add pauses at weak points.
- Density: more quality work per minute (EMOM/EDT blocks), or shorter rests at same RIR.
- Frequency: redistribute skill practice (e.g., daily HS holds) while keeping volume recoverable.
Guardrails: educational only; if you have pain or medical conditions, consult qualified professionals.
2) Overload & Measurement
Progressive overload is the planned increase in tension, volume, or performance density over time. In bodyweight work, you don’t add plates—you manipulate mechanics, control, and pacing. Your job is to raise stimulus while keeping execution high and joints happy.
2.1 The 5 Overload Dials
- Leverage: move your centre of mass forward/back or change support base (archer → pseudo-planche; assisted shrimp → full; ring support lean).
- ROM (Range of Motion): deploy deficit (elevate hands/heels), mobility prereqs, and pause in stretched positions to raise tension.
- Tempo: slow eccentrics (3–6 s), strategic pauses (0.5–2 s), and explosive concentrics to train control and motor unit recruitment.
- Density: keep reps/quality constant but compress time—EMOM, EDT blocks, cluster sets.
- Frequency: distribute skill exposure across the week (e.g., 5×/wk HS holds 3–6×20–40 s) without overloading tissues.
2.2 Failure Proximity: RIR
Track RIR (reps in reserve). For hypertrophy, most of your work lives at 0–3 RIR. Skills (e.g., handstand) often stay a little further from failure to protect technique.
2.3 Weekly “Tonnage” for Bodyweight
Estimate difficulty per rep (DR) on a 1–10 scale for each progression. Weekly tonnage ≈ reps × DR. Increase 5–15% across a mesocycle if recovery markers are green.
2.4 Myo-reps & Rest-Pause (BW-friendly)
- Myo-reps: 1 activation set near failure (e.g., 0–1 RIR), rest 10–20 s, then 3–5 mini-sets of 3–5 reps, same exercise & form.
- Rest-pause: Hit near failure, rest 15–30 s, repeat 2–3 times at same progression. Use sparingly for push/pull, avoid joint-cranky moves.
2.5 Quality Control Metrics
- ROM audit: set explicit depth/angle standards; video once per week.
- Cadence: write your tempo (e.g., 4-1-1) in the log, not “slow”.
- Rep speed loss: if speed collapses >~30% early, you overshot RIR.
2.6 Data You Actually Track
3) Periodisation & Testing
You’ll run a simple 3-phase macrocycle. Each phase has a purpose, volume band, and preferred overload levers. Insert deloads (–30–40% volume, easier progressions) when indicators go red or at pre-planned checkpoints.
3.1 The 3 Phases
Build (6–8 weeks): drive hypertrophy and strength-endurance. Overload with lever + density. RIR 0–2 on main sets; add myo-reps selectively.
Peak (2–4 weeks): consolidate performance; reduce fatigue to express skill/strength. Overload via specificity, slightly lower volume; keep quality maximal.
3.2 Deload Logic (When & How)
- When: ≥3 of 5 flags for 3–4 days → deload: poor sleep <6 h; elevated aches (>3/10); performance dip ≥2 sessions; mood low; HRV down vs. personal baseline (simple app).
- How: cut sets by 30–40%, regress progressions by one notch, maintain technique exposures (HS holds etc.).
3.3 Testing Days (Simple & Repeatable)
Use the same warm-up and testing order each time (every 6–8 weeks):
- Pull-ups: max strict reps @ fixed tempo (e.g., 2-0-1) and full ROM. Record RPE of final rep.
- Push-ups progression: choose your “standard” (e.g., feet-elevated @ 30 cm), max quality reps, same tempo.
- Handstand hold: freestanding or wall-face; best of 3 holds (cap 60 s), note balance quality.
- Pistol or Shrimp: max reps/side with identical depth marker; or 5RM difficulty via tempo/assistance.
- Mobility checks: deep squat hold time (heels down), straight-arm overhead reach against wall, hip hinge with flat spine (stick test).
3.4 Sample 8-Week Mesocycle Wave
- Wk 1–2: Base emphasis. Add ROM/tempo; RIR 2–3.
- Wk 3–4: Build ramp. Introduce density EMOMs; occasional rest-pause on final set.
- Wk 5–6: Build peak. Hardest leverage you can own; RIR 0–1 on main sets.
- Wk 7: Peak. Lower overall sets, more skill exposures (HS/lever); crisp execution.
- Wk 8: Deload & test.
- 3–5 min brisk walk or rope.
- Joint prep circuit (neck, shoulders, wrists, hips, ankles) × 1.
- Movement pattern primers (scap pull-ups, incline push-ups, hip hinge drill) × 1–2 rounds.
- Two rehearsal sets per test at 50–70% effort, then test.
4) Split Templates & Skill Blocks
Next: full 2/3/4-day templates, push-pull-legs variant, and skill block scheduling (handstand, lever, pistol).
5) Warm-up & Cool-down OS
Next: joint prep circuits, mobility minimums, cool-down and parasympathetic flips.
6) Nutrition & Hydration Playbook
Next: macro targets by bodyweight, sample menus (omnivore/veg), creatine & caffeine dosing, hydration and electrolytes, cut/recomp/surplus plans.
7) Recovery & Stress Hygiene
Next: sleep anchors, steps/NEAT, stress management, HRV basics (plain).
8) Self-Audit OS (Worksheets & Scripts)
Next: quarterly purpose review, “why now?” journal, social boundary scripts, progress dashboards.
9) Troubleshooting
Next: plateaus, aches, technique regressions, recovery bottlenecks.
10) Execution Framework: 16-Week Full-Body Cycle
Next: the complete week-by-week plan with progressions, testing & deloads.
FAQ
How do I overload without weights?
Use leverage, ROM, tempo, density, and frequency. Track RIR and weekly BW points (reps × difficulty rating).
How often should I deload?
Every 6–8 weeks or when ≥3 stress flags persist. Cut sets ~30–40% and regress progressions one notch.
Do myo-reps work with bodyweight?
Yes—excellent for push/pull. Use sparingly to manage joint stress.
What protein target should I use?
Start 1.6–2.2 g/kg/day; adjust by appetite, recovery, and goal.
© Made2MasterAI. Educational content only. If symptoms/pain persist, consult a qualified professional.
4) Split Templates & Skill Blocks
Choose a split that fits your life bandwidth first, then tune volume and lever progressions. All templates assume you’ll log RIR, keep strict ROM standards, and escalate difficulty via leverage / ROM / tempo / density week to week.
4.1 Template Selection (Quick Picker)
- 2-Day Full Body: minimal time, maximal adherence. Great for Base phases, busy weeks, or recomposition.
- 3-Day Full Body: the default. Balanced growth with room for skills.
- 4-Day Upper/Lower: more volume per pattern; best for Build phases or advanced athletes.
- Push-Pull-Legs (PPL, 3–6x/wk): modular; rotate skill blocks daily (HS/lever/pistol). Use if you enjoy higher frequency.
4.2 Two-Day Full Body (FB2)
Day A
- Push: Incline → Standard → Feet-elevated push-ups 4–5×6–12 @ 1–2 RIR
- Pull: Assisted → Band → Strict Pull-ups 4–5×4–8 @ 1–2 RIR
- Lower Quad: Split squat → Bulgarian → Shrimp 4×6–10/side
- Hinge/Posterior: Hip-hinge drill → Nordic eccentrics (assisted) 3–4×4–6
- Core Anti-Ext: Dead bug / Hollow variations 3×20–40 s
- Skill Block (10 min): Handstand entries 6–10 sets of 10–30 s
Day B
- Push: Pseudo-planche lean push-ups 4–5×5–10 @ 1–2 RIR
- Pull: Horizontal rows → Ring rows → Archer rows 4–5×8–12
- Lower Hip-Dominant: Cossack → Pistol prog. 4×4–8/side
- Posterior/Calves: Single-leg hip thrust / Straight-leg calf 3–4×10–15
- Core Anti-Rotation: Pallof press / Side plank 3×20–40 s
- Skill Block (10 min): Lever tuck holds 6–10 sets of 8–20 s
Progression: add a set or harder lever every 1–2 weeks; insert myo-reps on final push/pull sets in Build.
4.3 Three-Day Full Body (FB3, default)
Day 1 — Push + Squat + Core
- Push family 5×5–10 (progression ladder)
- Split squat → Bulgarian → Shrimp 4×6–10/side
- Accessory push (e.g., ring push-ups or dips if available) 3×8–12
- Core: Hollow to Hollow-rock 3×20–40 s
- Skill Block (8–12 min): Handstand wall-facing holds
Day 2 — Pull + Hinge + Core
- Pull family 5×4–8 (assisted → strict → archer → L-pull)
- Hinge emphasis: Nordic ecc (assisted) / Hip hinge patterns 4×4–6
- Accessory row: Ring row / Bodyrow 3×8–12
- Core: Anti-rotation side plank series 3×20–40 s
- Skill Block (8–12 min): Front-lever tuck progressions
Day 3 — Mixed Strength & Capacity
- Feet-elevated push-ups EMOM 8–12 min @ 3–6 reps (quality focus)
- Pull-up clusters 4×(2–3 + 20 s rest × 3) @ 1–2 RIR
- Lower combo: Cossack / Pistol prog. 4×4–8/side
- Core finisher: Reverse plank / Hanging knee raise (if bar) 3×10–15
- Skill Block (6–10 min): Pistol balance drills & ankle mobility
Progression: wave volume (Wk1–2 Base; Wk3–5 Build; Wk6 Peak light volume), then test & deload.
4.4 Four-Day Upper/Lower (UL4)
Upper A
- Push main 5×5–10 (progress lever/tempo)
- Pull main 5×4–8
- Accessory chest/row 3×8–12
- Delts/Scap: Pike push-up / Scap pull-ups 3×8–12
- Skill: Handstand micro-sets 8–10×10–20 s
Lower A
- Quad main: Bulgarian / Shrimp 5×6–10/side
- Posterior: Nordic ecc (assisted) 4×4–6
- Gait/Glutes: Single-leg hip thrust 3×10–15
- Core anti-lat flex: Suitcase carries or side planks 3×20–40 s
- Skill: Pistol patterning 8–10 sets of 3–5 reps
Upper B
- Pull main 5×4–8 (harder than Upper A)
- Push secondary 4×6–12
- Arms/Delts: Bodyweight triceps ext / ring face-pull 3×10–15
- Core: Hollow/Arch alternation 3×20–40 s
- Skill: Lever tuck holds 8–10×8–20 s
Lower B
- Hip-dominant main: Cossack → Pistol prog. 5×4–8/side
- Calves/Feet: Straight-leg & bent-knee raises 3×12–20
- Hamstrings: Sliding leg curl / bridge iso 3×8–12
- Core posterior: Reverse plank / Superman holds 3×20–40 s
- Skill: Ankle/Knee robustness drills 8–10 min
Use UL4 in Build phases; manage fatigue with one light/recovery day (walks + mobility) mid-week.
4.5 Push-Pull-Legs (PPL)
PPL can run 3×/wk (Mon/Wed/Fri) or 6×/wk (add Tue/Thu/Sat as lighter mirrors). Keep skills daily in short micro-blocks.
Push
- Main: Push-up progression 5×6–12 @ 0–2 RIR
- Secondary: Pike / Dips (if rings) 3–4×6–10
- Accessory: Triceps extensions (floor/rings) 3×10–15
- Skill: HS 8–12 min
Pull
- Main: Pull-up progression 5×4–8 @ 0–2 RIR
- Secondary: Rows 4×8–12
- Accessory: Biceps bodyweight curls (rings/towel) 3×8–12
- Skill: Lever 8–12 min
Legs
- Quad: Bulgarian / Shrimp 5×6–10/side
- Hip: Cossack / Pistol prog. 4×4–8/side
- Posterior: Bridge / Nordic ecc 3–4×4–8
- Skill: Pistol balance & ankle 8–12 min
On 6×/wk, make Tue/Thu/Sat “lighter lever + less volume” to avoid cumulative fatigue.
4.6 Daily Skill Micro-Blocks (10–15 min)
Attach a short skill block to any session (or run as stand-alone on rest days). Keep 2–3 RIR to preserve quality.
Handstand (HS)
- Wall-facing holds 6–10×15–45 s (focus: stacked ribs, active shoulders)
- Kick-ups 8–12 reps (stick the line first, not time)
- Micro-drills: wrist rocks, scap elevators, hollow/arch shift
Front Lever (FL)
- Tuck holds 6–10×8–20 s (progress: advanced tuck → one-leg → straddle)
- Raises: tuck raises 3–5×3–5 reps (slow ecc, 2–3 s)
- Scap prep: passive → active hang, scap depressions
Pistol / Balance
- Assisted pistols (counterweight/box) 6–10×2–5/side
- Isometric bottom position 6–10×10–20 s (heel down)
- Ankle dorsiflexion & foot strength: calf eccentrics 2–3×8–12
4.7 Density Tools
- EMOM: pick reps you can hit crisp every minute for 8–12 min. Progress by reps, lever, or duration.
- EDT (Escalating Density): 10–15 min block, two moves (push & pull). Count total quality reps; aim +10–20% next week.
- Clusters: example 3+3+3 with 20–30 s in-set rest. Great for pull-ups and harder push-ups.
4.8 Week-to-Week Progression Logic
- Set non-negotiable ROM and tempo standards.
- Increase difficulty via one primary dial/week (lever or ROM), use others (tempo/density) as micro-nudges.
- Keep average RIR where planned (0–2 main, 2–3 accessories).
- When bar speed or shape breaks early, hold lever constant and improve density/tempo instead.
5) Warm-up & Cool-down OS
Warm-ups prepare joints, raise temperature, and rehearse the patterns you’ll use. Cool-downs flip you parasympathetic, protect elbows/knees/ankles, and speed recovery. Keep both tight and repeatable.
5.1 The 10-Minute Universal Warm-up
- 2 min global pulse: brisk walk, rope, or marching skips.
- Joint prep circuit (2–3 min): neck nods/turns, shoulder circles, wrist rocks, hip circles, ankle rolls.
- Tissue primers (2–3 min): band/doorway pec openers, T-spine cat-camel, hamstring floss (short ROM).
- Pattern rehearsal (3 min): scap pull-ups × 6–10, incline push-ups × 8–12, hip-hinge stick drill × 8, squat sit 20–30 s.
On testing days, add one more rehearsal set at 50–70% effort to the first two lifts.
5.2 Upper-Day Specific Primer (5–8 min)
Shoulders/Scapula
- Scap depressions: 2×10–12 (active hang or support)
- Band face pulls / Y-T-W (no band? prone W raises): 2×10–15
- Pike shoulder taps or wall drags: 2×8–12
Wrists/Elbows
- Wrist rocks (palms & fists): 2×8–10 each direction
- Extensor glides (fingers spread → fist): 2×10–15
- Self-massage forearm (30–60 s/side) if stiff
5.3 Lower-Day Specific Primer (5–8 min)
Hips/Knees
- 90/90 hip flows: 2×5/side (slow)
- Terminal knee extensions (band or self-resist): 2×10–15
- Split squat iso holds: 2×20–30 s/side
Ankles/Feet
- Dorsiflexion rocks at wall: 2×10/side
- Calf eccentrics (straight & bent-knee): 2×8–12
- Short-foot drill (arch raise): 2×6–10 reps
5.4 Mobility Minimums (keep these year-round)
- Deep squat sit: accumulate 2–3 min/day (heels down, neutral spine).
- Shoulder flexion wall test: forearms to wall overhead without rib flare; 2–3 sets of 20–30 s holds.
- Hip hinge stick drill: maintain 3-point contact; 2–3 sets of 6–8 slow reps.
- Ankle dorsiflexion: knee-to-wall 2–3 sets of 10 rocks/side.
5.5 Cool-down Protocol (5–8 min)
- Breathing downshift (2–3 min): nasal, low-rib 4-second inhale / 6-second exhale. Lie supine, feet up.
- Light mobility (2–3 min): the tightest area from the session (pec doorways, hip flexor lunge, calves).
- Circulation (1–2 min): easy walk and gentle shaking of limbs to clear stiffness.
If training late, finish with screen-dimmer and low light to protect sleep onset.
5.6 Pre-Session Checklist (30–90 min before)
- Hydrate + electrolytes if hot/high-volume day (pinch of salt in water if needed).
- Carb snack (optional): fruit + yoghurt/honey or toast + nut butter.
- Caffeine on skill/strength days: 2–6 mg/kg (test tolerance; avoid close to bedtime).
5.7 Post-Session Checklist (within 1–2 h)
- Protein target: start 0.3 g/kg (whole meal by next feeding window).
- Slow stretch of any area that felt “sticky”; 60–90 s total per side is enough.
- Short walk (5–10 min) or steps to nudge recovery/NEAT.
5.8 Wrist/Elbow/Shoulder & Knee/Ankle Care
Upper-Limb Care
- Wrists: alternate palm/fist loading; progress angle gradually for HS/pike.
- Elbows: vary hand widths/implements (floor, parallettes, rings) to change stress.
- Shoulders: balance push/pull volume weekly; include scap drills every session.
Lower-Limb Care
- Knees: keep knees tracking over toes; build quad/VMO with slow eccentrics.
- Ankles/Feet: daily dorsiflexion & foot strength; use progressive ROM not forced end-range.
6) Nutrition & Hydration Playbook
Training stimulus is the spark; nutrition is the fuel. With bodyweight, recovery and adaptation are still governed by the same biology as heavy lifting. Anchor your macros to bodyweight, add supplements only where proven, and keep hydration/electrolytes simple.
6.1 Macro Targets by Bodyweight
- Protein: 1.6–2.2 g/kg bodyweight/day (higher end in deficit, lower end in surplus). Split into 3–5 meals.
- Carbs: 3–6 g/kg bodyweight/day depending on training volume & daily activity. More in Build/Peak phases.
- Fat: 0.8–1.0 g/kg bodyweight/day for hormones & satiety.
- Total Calories: adjust up/down 250–500 kcal depending on weekly body comp trends (photos, scale, fit).
6.2 Sample Menus (2000–2500 kcal baseline)
Omnivore
- Breakfast: Greek yoghurt + oats + berries + honey (30 g protein).
- Lunch: Chicken thigh + rice + mixed veg + olive oil (45 g protein).
- Snack: Whey + banana + peanut butter (25 g protein).
- Dinner: Salmon + sweet potato + broccoli + salad (40 g protein).
- Daily add-ons: mixed nuts, fruit, milk/alt.
Vegetarian
- Breakfast: Scrambled eggs + spinach + sourdough (25 g protein).
- Lunch: Lentil curry + basmati rice + yoghurt (30 g protein).
- Snack: Cottage cheese + fruit + flax (20 g protein).
- Dinner: Tofu stir-fry + soba noodles + sesame (35 g protein).
- Daily add-ons: hummus, nuts, soy milk.
6.3 Supplement Basics
Creatine
3–5 g/day, any time. Boosts strength & lean mass. Safe long-term for healthy adults.
Caffeine
2–6 mg/kg ~45 min pre-session. Improves performance & skill focus. Avoid late use to protect sleep.
Protein Powders
Convenience, not necessity. Aim to meet protein from whole foods first.
6.4 Hydration & Electrolytes
- Baseline: 30–40 ml/kg/day water across meals.
- Training sessions: 400–800 ml before/during depending on sweat.
- Electrolytes: pinch of salt in water, or simple electrolyte tab if heavy sweating.
6.5 Cut, Recomp, Surplus Plans
- Cut: –300 to –500 kcal/day; keep protein high; bias density/tempo overload for stimulus.
- Recomp: maintenance calories; cycle carbs higher on training days, lower on rest.
- Surplus: +200–400 kcal/day; add carbs/fats; accept slow weight gain (~0.25–0.5%/wk).
7) Recovery & Stress Hygiene
Muscles adapt between sessions, not during. Recovery levers: sleep, steps/NEAT, and stress control. HRV and subjective mood logs help you know when to push or deload.
7.1 Sleep (the #1 lever)
- Target: 7–9 h consistent sleep.
- Anchor: fixed wake time ±30 min, daily.
- Pre-bed routine: dim light 60–90 min before, off screens or use dimmer, breathing downshifts.
- Environment: cool, dark, quiet. Consider blackout curtains, white noise, mouthguard if needed.
7.2 NEAT & Step Count
Non-exercise activity drives recovery and calorie balance.
- Baseline: 6–8k steps/day (minimum). 8–12k ideal for recovery & body comp.
- Add: 1–2×10 min walks after meals; reduce sitting blocks >60 min.
7.3 Stress Hygiene
Quick Downshifts
- Box breathing 4–4–4–4 × 2–3 min.
- Parasympathetic walk: 10–15 min outside, nasal breathing.
- Journaling: brain-dump 5 min nightly.
Environment Design
- Work in defined spaces; separate sleep space from screens.
- Habit stack recovery (stretch + audiobook; walk + podcast).
- Friction on late screens: phone out of room, use dimmer/nightshift.
7.4 HRV Basics (Plain)
HRV (heart rate variability) reflects recovery. You don’t need lab gear: a simple phone app + morning measure is enough. Track trends, not single scores.
- Green: HRV stable/up, mood good → continue build.
- Amber: HRV down 2–3 d, mood/aches worse → consider deload or lighter lever.
- Red: HRV crashed, motivation low, sleep poor → take full deload week.
7.5 Recovery Dashboard (what to log)
Simple daily 1–2 min log beats fancy apps. Spot patterns, not perfection.
8) Self-Audit OS (Worksheets & Scripts)
Strength and muscle are side effects of consistency. The Self-Audit OS ensures your purpose > ego. Use it quarterly, and you’ll stay aligned even when motivation dips.
8.1 Quarterly Purpose Review
Prompt: “Why am I training now? What bigger context does this serve (health, resilience, role-modeling, creativity)?”
- Write 3–5 bullet answers.
- Mark 1 as non-negotiable (anchor purpose).
- Check if current program volume/schedule supports it or competes with it.
8.2 “Why Now?” Journal Drill
Weekly, answer in 1–2 lines:
- “What did training give me this week?”
- “Where did ego push me too far?”
- “One friction I can remove before next week?”
8.3 Social Media Boundary Scripts
Protect attention; avoid ego-drain from comparison or endless scrolling.
- Exit line (to DMs): “I log off early; catch you later.”
- Decline collab: “Thanks, but I’m focused on my program block right now.”
- Mute tactic: curate feed; follow fewer accounts; remove noise.
8.4 Progress Dashboards (DIY or App)
Strength
- Max reps @ fixed progression (e.g., pull-ups 2-0-1 tempo).
- Pistol squat depth hold time.
- Handstand freestanding seconds.
Mobility
- Deep squat hold time (heels down).
- Hip hinge stick pass (flat spine Y/N).
- Shoulder flexion wall test (Y/N).
Mood & Recovery
- Sleep hours logged.
- Mood (1–5 scale daily).
- Weekly HRV trend arrow.
8.5 Compliance Tools
- Habit stacking: pair training with a stable habit (coffee → 20 min warm-up circuit).
- Environment design: mat + logbook visible in living space.
- Friction: app blockers 9pm–7am; kit ready night before.
8.6 Worksheet Download (optional)
Provide a simple PDF log: weekly RIR, sleep, steps, mood, “Why now?” line. Repeat every 13 weeks → pattern recognition.
9) Troubleshooting
Even with perfect planning, you’ll hit plateaus, feel niggles, or see mood dips. Use this decision tree to course-correct before frustration derails you.
9.1 Plateaus in Strength/Muscle
- Check recovery: sleep <6 h? HRV/mood low? → deload before adding more work.
- Check overload lever: if lever constant >3 weeks, change ROM/tempo/density.
- Volume audit: most need 10–20 hard sets/muscle/wk. Count actual, not assumed.
- Patience: skills (HS, lever) progress slower; measure exposure time, not just reps.
9.2 Joint Aches & Pains
Shoulder / Wrist
- Too much volume in one plane (e.g., push-ups only)? Balance with rows + scap drills.
- Wrists cranky? Add parallettes/fists, reduce angle, progress slower.
- Persistent sharp pain → stop, consult pro.
Knee / Ankle
- Painful knees? Lower step height; master split squat iso holds first.
- Ankle pinch? Increase dorsiflexion mobility + calf eccentrics.
- Swelling or instability → stop, consult pro.
9.3 Motivation Crash
- Re-read your Quarterly Purpose Review.
- Drop to 2 sessions/week minimum effective dose; maintain skill micro-blocks.
- Change scenery: outdoor session, new park, different progression.
9.4 Time Crunch Weeks
- Default to 2×/wk full body; 30–40 min each. Keep one push, one pull, one leg, one core, one skill.
- Use EMOM density blocks to compress workload.
- Non-negotiables: warm-up circuit + 2 big moves + 1 skill block.
9.5 Regression Protocol (when you backslide)
Not failure — just an early warning sign. Handle it by:
- Step down lever one notch (e.g., pistol → box pistol; HS → wall-face).
- Cut total sets by ~30% for 1–2 weeks.
- Double down on recovery levers (sleep, steps, stress hygiene).
- Resume previous progression when movement feels crisp again.
10) Execution Framework: 16-Week Full-Body Cycle
This cycle ties together overload, periodisation, nutrition, recovery, and self-audit into a repeatable 4-month block. Run it twice per year, adjusting nutrition and progression standards as needed.
10.1 Macro Overview
- Base (Wks 1–4): build joint tolerance & technical depth. Overload via ROM/tempo. RIR 2–3.
- Build (Wks 5–10): main hypertrophy engine. Overload via lever/density. RIR 0–2. Add myo-reps/rest-pause on push/pull.
- Peak (Wks 11–13): express skill & strength. Volume down ~20–30%. Overload via specificity. RIR 0–1.
- Deload + Test (Wks 14–16): cut sets 30–40%, regress one lever. Run testing protocol. Reset with new progression anchors.
10.2 Week-by-Week Roadmap
Weeks 1–2
- Template: FB3 (3 full-body days).
- Overload: tempo focus (3–4 s eccentrics).
- Skill: HS wall holds 6×20–30 s; lever tucks 6×10–15 s.
- Nutrition: baseline kcal; protein 2 g/kg.
Weeks 3–4
- Template: FB3 with one EMOM block.
- Overload: add ROM (deficit push-ups, deeper squats).
- Skill: HS kick-ups + lever raises.
- Audit: “Why now?” journaling weekly.
Weeks 5–6
- Template: UL4 (Upper/Lower split).
- Overload: lever (feet-elevated push-ups, stricter pull-ups).
- Accessory: add myo-rep finisher on push/pull.
- Nutrition: small surplus (+200 kcal/day).
Weeks 7–8
- Template: UL4 + optional 5th skill-only micro-day.
- Overload: density (shorter rests, EMOM pull-ups).
- Skill: pistol progressions; lever tuck holds.
- Recovery check: HRV/mood logs daily.
Weeks 9–10
- Template: PPL (Push/Pull/Legs 3–6×/wk).
- Overload: harder lever (pseudo-planche, archer rows).
- Accessory: add rest-pause set 1×/wk per push/pull.
- Nutrition: monitor scale/photos; adjust +/–200 kcal.
Weeks 11–12
- Template: FB2 (2 full-body days) + 2 skill micro-days.
- Overload: specificity — practice testing standards.
- Volume: cut ~20% total sets; keep intensity high.
- Skill: HS freestanding holds; pistol depth practice.
Week 13
- Template: FB2 (short sessions).
- Overload: maintain lever, no new difficulty.
- Recovery: push sleep >8 h; stress hygiene focus.
- Prep: rehearse testing warm-up.
Weeks 14–15
- Deload: cut sets 30–40%, regress lever.
- Testing block at end of Wk 15.
- Audit: update dashboards (strength, mobility, mood).
Week 16
- Consolidate test data; set new baselines.
- Run Quarterly Purpose Review.
- Adjust nutrition (cut/recomp/surplus) for next cycle.
- Plan Wk1 of next 16-week block.
10.3 Testing Protocol (Week 15)
- Pull-ups: max quality reps @ fixed tempo (2-0-1).
- Push-ups: feet-elevated standard; max quality reps.
- Handstand: best of 3 freestanding holds (cap 60 s).
- Pistol/Shrimp: max reps each side with full ROM marker.
- Mobility: squat hold, shoulder wall test, hip hinge stick pass.
10.4 Integration with Self-Audit OS
After testing, update your dashboards: strength/mobility/mood. Journal a new “Why now?” answer. Decide if next macrocycle is growth-oriented (Build heavy) or maintenance (FB2 with skill blocks).
10.5 Example Dashboard Snapshot (Cycle End)
Strength
- Pull-ups: 8 → 13 reps @ 2-0-1
- Feet-elevated push-ups: 12 → 20 reps
Mobility
- Squat hold: 45 s → 2 min
- Hip hinge stick pass: Fail → Pass
Mood/Recovery
- Sleep: 6.5 h → 7.5 h avg
- Mood log: 3.2 → 4.1/5
10.6 Execution Notes
- Don’t chase failure every session — use RIR, density, and ROM first.
- Skills progress slower: measure exposure time & quality, not max attempts.
- Nutrition is lever #1 for body comp change; training is lever #1 for performance.
- Every deload = a test of discipline. Treat it as training, not laziness.
Run this 16-week cycle twice a year. By year’s end you’ll have four dashboard updates, a clear purpose review trail, and progress proof that ego cannot fake.
Original Author: Festus Joe Addai — Founder of Made2MasterAI™ | Original Creator of AI Execution Systems™. This blog is part of the Made2MasterAI™ Execution Stack.
