The Peak Potential Blueprint

Level 1 - No prior experiance in Strength training

Phase 1 Anatomical Adaptation
Time period 4 weeks
Strengthen the connective tissue to reduce future chance of injury.
Allow for development of proper form for greater strength and balance as well as better
Focus
timing with regard to coordination.
Start inducing muscle protein synthesis for increased strength of contraction.
Frequency Three workouts / week (MWF or TThS)
Intensity Low
Volume High

Phase 1 - Week _____________

Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps Weight
Goblet Squat 15 15 15
Superset 1
Leg Curls 15 15 15
Dumbbell Lunges ( Each Leg) 15 15
Superset 2
Standing Calf Raises (each leg) 20 20
Kettlebell Deadlift 12 12 12
Superset 3
Bench Press 15 15 15
Overhead Dumbbell Press 12 12
Superset 4
Lat Pull Down 12 12
Alternate Dumbbell Curls (each
10 10
Superset 5 hand)
Tricep Pressdown 10 10