Command Center
Today's Objective
Daily Mission:
The Master Protocol 04
Sleep Quality
Energy Levels
CNS Recovery
Hydration
Morning Fasted Cardio
Zone 2 · 45 Minutes
Elite Hypertrophy Session
Back & Biceps Focus
Post-Workout Nutrition
Whey + Cornflakes · Creatine 5g
Supplement Protocol
Magnesium + Zinc Stack
Lights Out Protocol
Target: 8hrs Recovery Sleep
Phase 04 // The Master Protocol
Protein Target
204g Consumed · 85%
Carbs Target
140g Consumed · 45%
Fats Target
39g Consumed · 60%
Barbell Back Squat
Sets × Reps
Target RPE
Rest (sec)
Tempo: 3-1-X-1. Focused explosive drive on the concentric. Maintain high intra-abdominal pressure.
Paused Bench Press
Sets × Reps
Target RPE
Rest (sec)
2-second pause at chest. Zero momentum. Drive through the heels.
Pendlay Rows
Sets × Reps
Target RPE
Rest (sec)
Full reset on floor each rep. No body English. Chest parallel to floor.
Romanian Deadlift
Sets × Reps
Target RPE
Rest (sec)
Hinge at the hip. Bar stays close to legs. Full stretch at the bottom. Control the eccentric.
Selection Summary
Duration
16 Weeks
Coaching
1-on-1 Master
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