Mission Brief
Week 1 · Foundation
Tuesday · Orders Received
Pull Day
Strength Operation
Back · Biceps · Rear Delts
Strength OperationReady
BackBicepsRear Delts
1h 5m
Duration
6
Exercises
+260
XP Reward
Projected Volume21k kg
Mission Brief
Reinforce the posterior chain. Every pull is armor — build a back that carries the mission.
Order of Operations
6 blocks
01
Deadlift
4 × 5 · Posterior Chain
150 kg
Target
02
Weighted Pull-ups
4 × 6 · Lats
+15 kg
Target
03
Barbell Row
3 × 8 · Mid Back
80 kg
Target
04
Face Pull
3 × 15 · Rear Delts
22 kg
Target
05
Barbell Curl
3 × 10 · Biceps
35 kg
Target
06
Hammer Curl
3 × 12 · Biceps
14 kg
Target
Warm-Up Protocol
Prime the system · 5–8 min
- Dead hang × 30s
- Band pull-apart × 20
- Scap pull-up × 8
Equipment Required
4 items
- Pull-up bar
- Barbell + plates
- Cable stack
- Dumbbells
Commander's Brief
Orders from command
- Log every working set — data compounds.
- Rest 90-180s between top sets.
- Lead with the elbows. Squeeze the mid-back at the top of every row.
Ready for Deployment
Orders received · Ready for deployment