Phase 1: Foundation Building

Weeks 1-4: High reps (8-10), focus on form and hypertrophy

3:30 PM Recovery Shake - This is your #1 muscle-building tool. Do not skip!

Today's Missions

🍴 Nutrition Target

4,000+ calories daily
5-6 meals/snacks
Protein at every meal
Never skip breakfast!

💪 Recovery Shake

2 scoops protein
2 cups milk
1 banana, 2 tbsp PB
1/2 cup oats
= 800-1000 calories

🎯 Form First

Master technique before weight
48 hours between same muscles
Sleep 8-9 hours
Sunday mobility is mandatory