Mission Brief
Week 1 · Foundation
Monday · Orders Received
Push Day
Strength Operation
Chest · Shoulders · Triceps
Strength OperationReady
ChestShouldersTriceps
1h
Duration
5
Exercises
+240
XP Reward
Projected Volume18k kg
Mission Brief
Overload the horizontal and vertical press. Own the lockout, chase clean bar speed on every top set.
Order of Operations
6 blocks
01
Barbell Bench Press
4 × 6 · Chest
103 kg
Target
02
Incline Dumbbell Press
3 × 8 · Upper Chest
36 kg
Target
03
Seated Shoulder Press
3 × 8 · Shoulders
28 kg
Target
04
Cable Fly
3 × 12 · Chest
18 kg
Target
05
Tricep Pushdown
3 × 12 · Triceps
32 kg
Target
06
Lateral Raise
3 × 15 · Delts
10 kg
Target
Warm-Up Protocol
Prime the system · 5–8 min
- Band pull-apart × 20
- Scapular push-up × 10
- Empty bar bench × 10
Equipment Required
4 items
- Barbell + plates
- Adjustable bench
- Dumbbells
- Cable stack
Commander's Brief
Orders from command
- Log every working set — data compounds.
- Rest 90-180s between top sets.
- Own the lockout. Pause 1s on the chest for the top set.
Ready for Deployment
Orders received · Ready for deployment