Body Science Interpretation Engine

BodyScience · Master Integrated Plan

Sample Client

Master Training & Nutrition Plan

Three cylinders. One engine. 12 weeks.

Strength

Metabolic Reset (v3)

Tue Power · Wed Bridge · Thu Asymmetry · Commercial gym · 3 days consecutive

Cardio

Polarized 80/20

Sat VO₂ + Sun/Mon Z2 · Constraint 8 Optimized · All zones cleared

Nutrition

Fat Loss Track

10→25% deficit over 8 weeks · Carb cycling H/M/L · Protein 187g anchor

All 4 phases · Tap to switch

Your Master Weekly Schedule

Phase Quota: 1H · 3M · 3L days/week · Weekly Avg: 2,347 kcal/day

Day	Training	Session	Duration	Nutr Day	Macros	Fuel Blocks	Notes
Mon	Cardio / Rest	Zone 2 Cardio (45–50 min @ HR 116–144) OR Rest	45–50 min if Z2	Low	1991 187P · 153C · 70F	6P / 5C / 7F	One Z2 session per week — pick Mon or Sun based on how Tuesday feels › Below VT1 (HR <144) — fat-oxidation zone › Low nutrition day + Zone 2 = optimal pairing for fat oxidation (your FatMax machinery does its best work here)
Tue	Strength	Day B — Power (contrast pairs, heavy neural)	60–75 min	High	2987 187P · 402C · 70F	6P / 13.5C / 7F	Pre-Lifting Method: 4-min primer @ RPE 8 › Protected day — trim accessories before trimming this
Wed	Strength	Day A — Bridge Session (muscle retention + asymmetry)	45–60 min	Medium	2489 187P · 278C · 70F	6P / 9.5C / 7F	Pre-Lifting Method: 4-min primer @ RPE 8 › Bridge day — leave gym trained, not trashed
Thu	Strength	Day C — Posterior + Lateral Repair	60 min	Medium	2489 187P · 278C · 70F	6P / 9.5C / 7F	Pre-Lifting Method: 4-min primer @ RPE 8 (skip if recovery feels compromised) › No extra intervals — protect Saturday VO2
Fri	Rest	Full recovery before Saturday VO2	—	Low	1991 187P · 153C · 70F	6P / 5C / 7F	No training stimulus — full recovery › Deficit anchor day
Sat	Cardio	VO2 Intervals — per phase progression (see Cardio Plan tab)	25–35 min	Medium ⚠	2489 187P · 278C · 70F	6P / 9.5C / 7F	Above VT2 (HR 158+) — true high intensity › Peri-workout carbs — fuel the session
Sun	Rest / Cardio	Rest OR Zone 2 (45–50 min) if not done Monday	—	Low	1991 187P · 153C · 70F	6P / 5C / 7F	Prioritize sleep + mobility › Alternative Z2 slot — pick the one that fits this week

⚠ = training-nutrition mismatch flag. The Intro phase only allows 1 High day, but your training week has 2 peaks (Tuesday Power + Saturday VO₂). Tuesday gets the single High allocation (heaviest CNS demand). Saturday holds at Medium during Intro and graduates to High in the Peak phase (Week 7) when the quota opens to 2H. This is a deliberate deficit-driving feature, not a plan error.

The Logic

Why This Schedule Works

Strength is anchored first. Your three lifting days (Tue/Wed/Thu) are consecutive because that's your gym access window, and the bridge-day logic compensates: Tuesday runs hot with contrast pairs, Wednesday is deliberately moderate to preserve Thursday, Thursday avoids extra conditioning to preserve Saturday.

Cardio fills the gaps without interference. Saturday VO₂ sits 48 hours after your last lift — enough separation to arrive fresh. The Zone 2 slot is Sunday OR Monday, giving you weekly flex based on how Tuesday feels. Both cardio sessions are polarized: Saturday pushes above VT2 (158+ bpm) to raise your ceiling, Zone 2 stays below VT1 (144 bpm) in your fat-oxidation wheelhouse. No middle-zone grinding.

Nutrition day types follow training load hierarchy. Tuesday gets the single High day allowed in Intro because it has the highest CNS demand. Wednesday and Thursday run Medium — enough carb to sustain the lifts without overfueling for the moderate stress level. Saturday sits at Medium during Intro (it wants to be High, but the phase quota doesn't allow 2H yet — the honest mismatch is documented above). Rest days anchor the deficit.

The Pre-Lifting Method adds quality cardio to your lift days without adding sessions. 4 minutes of RPE-8 rowing before each of the 3 lifts = ~12 minutes of embedded VO₂ work per week. This is net-new volume the individual strength program didn't include, enabled by your cardio constraint being Optimized (no recovery concerns).

The mismatch between training demand and nutrition quota is not a bug — it's the deficit working. During Intro/Adapt/Push phases, the plan runs more Low days than you have rest days. This is how the caloric deficit gets driven. What matters is the weekly average calorie target, not perfect daily matching. The weekly deficit is where fat loss lives.

Integration

Conflict Resolutions

Two training peaks (Tue Power + Sat VO2) but Intro phase only allows 1 High day

Tuesday gets High (heaviest CNS demand), Saturday demoted to Medium during Intro. Saturday graduates to High starting in Peak phase (Week 7) when quota expands to 2H.

● FLAGGED — honest mismatch during Intro/Adapt/Push phases

VAT elevated flag (physique) caps high-intensity at 1/week

Sample Client has exactly 1 high-intensity session (Saturday VO2). Compliant. Tuesday Power is neural/strength, not metabolic/cardio high-intensity — separate bucket.

● RESOLVED

Interference effect — cardio day before heavy lower?

Monday Z2 (low intensity, below VT1) the day before Tuesday Power Day is acceptable — not intensity that would blunt force production. If Z2 on Monday feels fatiguing, move it to Sunday.

● RESOLVED with flex

Three consecutive gym days (Tue/Wed/Thu) + Sat VO2 = risk of accumulated fatigue

Wednesday is intentionally a BRIDGE session (moderate, not density). Thursday has no finisher. Friday is full rest. This cascade protects both Thursday quality and Saturday VO2 output.

● RESOLVED

Pre-Lifting Method adds cardio volume to every lift day

Sample Client's constraint is Metabolic Performance Optimized — cleared for all zones, no recovery concerns. Pre-Lifting Method (4 min rower @ RPE 8) applies to all 3 lift days by default. Total weekly PLM accumulation: ~12 minutes of quality VO2 work embedded in strength sessions.

● RESOLVED — adds to cardio engine builder

Block 1 · Weeks 1–4

Strength Sessions

Tuesday · Day B

Power Mode · Stress Highest

Power First — Contrast / Neural Expression

1. Warm-Up

Warm-up

Dynamic Lower + Upper Prep

5–8 min

Coach cue

Leg swings, arm circles, hip openers. Get blood moving and joints through range.

Warm-up

Tempo slow

Dead Bug Progression

5/side

Coach cue

Low back flat. Exhale as opposite arm and leg extend. Core braced, not held.

Warm-up

Tempo 201

Squat Ramp (Empty Bar → Working Weight)

Coach cue

Progressive loading. Empty bar → ~40% → ~60% of working weight. Rehearse the pattern before loading.

Warm-up

Tempo control

Scapular Prep — Band Pull-Apart + Face Pull

12 + 10

Coach cue

Shoulder blades move BEFORE the arms. Set the platform for pressing.

2. Power / Reactive

Power 1

Tempo maximal Rest 45s

Med-Ball Chest Throw

Coach cue

Light-moderate ball, full intent. Throw as hard as possible at wall or to partner. Reset and throw again. Full recovery between reps. Block 2: 5×3. Block 3: 5×2 maximal.

Power 2

Tempo explosive Rest 45s

Broad Jump to Stick Landing

KAMS GATE

Coach cue

Jump for distance, land soft and silent. Stick 2 seconds. Block 2+: upgrade to box jump 4×2 ONLY if KAMS cleared — otherwise continue broad jumps. Block 3: best cleared jump variation 5×2.

3. A Series

A1 (contrast)

Tempo fast concentric / controlled eccentric Rest 2.5–3 min (after contrast pair)

Back Squat — HEAVY

4 × 4

Coach cue

RPE 6–7 Block 1. Brace, descend controlled (2–3s), AS FAST AS POSSIBLE up. Block 2: 5×3 @ RPE 7–8. Block 3: 6×2 @ RPE 8.

A2 (contrast)

Tempo explosive Rest 2.5–3 min (after pair)

Jump Contrast — paired with A1

KAMS GATE

Coach cue

Immediately after A1. Block 1: broad jump to stick. Block 2+ if KAMS cleared: box jump at moderate height. Speed off the floor is the goal, NOT height.

B1 (contrast)

Tempo fast concentric Rest 2.5–3 min (after pair)

Bench Press — HEAVY

4 × 4

Coach cue

RPE 6–7 Block 1. Scapula set, feet driving. FAST off the chest. Block 2: 5×3 @ 7–8. Block 3: 6×2 @ 8 speed emphasis.

B2 (contrast)

Tempo maximal Rest 2.5–3 min

Med-Ball Chest Throw — paired with B1

Coach cue

Immediately after B1. Full intent. The muscle you just loaded now learns to fire fast.

4. B Series

Tempo 201 Rest 60s

DB or Smith Reverse Lunge

3 × L6 + L6 + R6 (per round)

L BIAS 2:1

Coach cue

Step BACK, not forward. Front heel drives. LEFT twice per round. Block 2: FFESS (front-foot-elevated split squat). Block 3: RFESS.

Tempo dynamic concentric Rest 60s

Single-Arm Cable or Converging Machine Press

3 × 5 each side

R FIRST

Coach cue

Stable base, press through the scapular plane. Explosive intent. RIGHT side first every set. Block 2: single-arm cable press 4×4/side. Block 3: speed press 5×3/side.

D1 (elbow extension power)

Tempo explosive concentric / controlled return Rest 45s

Cable Pressdown — EXPLOSIVE CONCENTRIC

3 × 8

Coach cue

Direct fix for the Proteus finding: triceps 29th pct power vs 72nd pct acceleration. PUSH DOWN FAST, return slow and controlled. Block 2: close-grip bench or assisted dip 3×6. Block 3: explosive pressdown 4×6.

5. Core / Finisher

Core

Tempo control Rest 60s

Pallof Press + Half-Kneeling Chop

10 press + 8/side chop

Coach cue

Addresses the 21st percentile core rotation finding. Power direction, don't collapse into it. Block 2: rotational anti-rotation complex 3 rounds. Block 3: short anti-rotation finish 2 rounds.

Coach Notes

Tuesday is the priority day of the whole week. Protect it.
Rest 2.5–3 minutes after each contrast pair. If winded, rest is too short.
No grinding reps. Power day dies the moment the bar slows.
Direct elbow-extension work addresses Sample Client's biggest Proteus opportunity.
If KAMS is not done by Week 5, Block 2 and 3 continue using stick-landings — do NOT upgrade to true box jumps without clearance.
Commercial gym equipment assumed: cables, Smith machine, converging press, med balls, box.

Wednesday · Day A

Bridge Mode · Stress Moderate

Bridge Session — Muscle Retention + Asymmetry

1. Warm-Up

Warm-up

Breathing + Rockback + Glute Bridge + Pull-Apart

5–8 min sequence

Coach cue

Reset position. Ribs stacked over pelvis. 5 rockback breaths → 8 glute bridges → 12 pull-aparts.

Warm-up

Tempo 201

Light Ramping Sets (Trap Bar or DB)

Coach cue

Empty bar / light DB → 40% working weight. Rehearse the hinge pattern.

2. Power / Reactive

Power prep

Tempo explosive Rest 30s

Med Ball Overhead Slam

Coach cue

Full extension, aggressive exhale, slam. Block 2: 3×3. Block 3: 4×2 maximal intent.

3. A Series

Tri-set A (A1)

Tempo 201 Rest 45s (within tri-set)

Trap Bar Deadlift

2–3 × 8

Coach cue

2–3 sets. Reach long through spine, push the floor away. This is the heaviest lift of the bridge day — don't overdo the rest. Block 2: 3×6. Block 3: 3–4×4.

Tri-set A (A2)

Tempo 201 Rest 45s (within tri-set)

DB or Machine Chest Press

2–3 × 8

Coach cue

2–3 sets. Scapula packed. Block 2: chest press 3×6. Block 3: 3–4×4.

Tri-set A (A3)

Tempo 201 Rest 60s (round rest)

Chest-Supported Row

2–3 × 8

Coach cue

2–3 sets. Elbow to hip. Block 2: 3×6. Block 3: 3–4×4.

4. B Series

Tri-set B (B1)

Tempo 201 Rest 30s (within tri-set)

Goblet or Smith Split-Squat

2–3 × L8 + L8 + R8 (per round)

L BIAS 2:1

Coach cue

2–3 sets. Front foot flat, weight through heel and mid-foot. LEFT twice per round. Block 2: heavier split squat L6+L6+R6. Block 3: L5+L5+R5.

Tri-set B (B2)

Tempo 211 Rest 30s (within tri-set)

Single-Arm DB or Cable Press

2–3 × 8/side

R FIRST

Coach cue

2–3 sets. Opposite-side glute engaged. RIGHT first every set. Block 2: single-arm floor or cable press 3×6/side. Block 3: speed press 3×5/side.

Tri-set B (B3)

Tempo 211 Rest 45s (round rest)

One-Arm Cable Row

2–3 × 8/side

R FIRST

Coach cue

2–3 sets. Stable base, pull elbow to hip. RIGHT first. Block 2: cable row 3×6/side. Block 3: cable/chest-supported row 3×5/side.

Coach Notes

This is NOT a hard density day. It is a bridge day.
Leave the gym feeling trained, not trashed.
If Thursday feels terrible every week, Wednesday is too hard — back off the Tri-set A volume.
No finishers. Conditioning lives in Sat VO2 and Sun/Mon Z2.
Moderate reps protect force quality better than high-rep fatigue work.

Thursday · Day C

Asymmetry Mode · Stress Moderate-high but controlled

Posterior Chain + Lateral Repair

1. Warm-Up

Warm-up

Bird Dog + Balance + Hip Airplanes + Cossack

5–8 min sequence

Coach cue

5/side bird dog → 30s L / 15s R single-leg balance → 6/side hip airplanes → 4/side bodyweight Cossack.

2. Power / Reactive

Power

Tempo explosive Rest 30s

Lateral Bound to Stick Landing

2/side

KAMS GATE

Coach cue

Bound off one leg, land on the other — STICK it. Knee over toe. Addresses the 11% lateral power asymmetry. Block 2: skater jump to stick 4×2/side ONLY if KAMS cleared. Block 3: best cleared lateral reactive hop 4×2/side.

3. A Series

Tempo 301 Rest 60s

Romanian Deadlift (DB or BB)

3 × 8

Coach cue

Hinge at hips. 3-second lowering. Bar stays close to legs. Drive hips forward at the top. Block 2: 4×6. Block 3: 5×4.

Tempo 201 Rest 60s

Neutral or Wide-Grip Pulldown

3 × 8

Coach cue

Pull elbows to ribs. Shoulder blade sets first. Block 2: heavier pulldown 4×6. Block 3: heavy pulldown or assisted chin-up 5×4–5.

Tempo 201 Rest 60s

Goblet Squat (or Front Squat)

3 × 8

Coach cue

Elbows inside knees at bottom. Chest tall. Block 2: front squat or heavier goblet 4×6. Block 3: front squat or goblet 4×4–5.

4. B Series

Tempo 201 Rest 30s

Single-Leg RDL (DB in offset hand)

3 × L8 + L8 + R8

L BIAS 2:1

Coach cue

DB in OPPOSITE hand creates anti-rotation demand. LEFT standing leg twice. Block 2: L6+L6+R6. Block 3: L5+L5+R5.

Tempo 211 Rest 30s

Loaded Lateral Split Squat (Cossack with Load)

3 × L8 + L8 + R8

L BIAS 2:1

Coach cue

Directly trains the frontal-plane asymmetry. LEFT twice per round. Block 2: L6+L6+R6. Block 3: L5+L5+R5.

Tempo walk Rest 45s

Offset Suitcase Carry — HEAVY RIGHT hand

30–40 steps

Coach cue

DB in RIGHT hand only — forces LEFT obliques to fire. Ribs stacked over pelvis. Don't lean. Block 2: slightly heavier. Block 3: same, crisp posture only.

Coach Notes

Thursday should feel like solid work, not a second power day.
No extra bike or rower intervals. Saturday VO2 quality depends on Thursday not being overcooked.
Frontal-plane work is the key reason Thursday exists — addresses Sample Client's 11% right-dominant lateral asymmetry directly.
Suitcase carry in RIGHT hand creates left-side trunk demand against the dominant right-lower-body pattern.
No finishers.

Primary Constraint: Metabolic Performance (Optimized)

Cardio Menus

Philosophy: Polarized 80/20 — maintain aerobic base with Zone 2 volume, attack ceiling with true VO₂ intervals. Middle zones ("tempo junk miles") are forbidden for you. You've cleared the Fixing phase; now we raise the ceiling.

Forbidden zone: Exclusive Zone 3 junk miles — not enough stimulus for a ceiling-capped athlete.

Saturday

VO₂ Intervals

The Ceiling Pusher — gasping for air, full recovery between sets

Wks 1–46–8 × 30/30s OR 3 × 3min

Wks 5–88–10 × 30/30s OR 4 × 4min

Wks 9–1210–12 × 30/30s OR 4–5 × 4min

HR TargetAbove VT2 (158+ bpm)

RPE9–10/10

If Saturday VO₂ quality tanks, do NOT add more cardio — reduce Wednesday stress first. Peri-workout carbs are critical.

Sunday or Monday

Zone 2 Base

Long Zone 2 Maintenance — pay the "tax" for the VO₂ intervals

Wks 1–445–50 min

Wks 5–850–60 min

Wks 9–1245–60 min

HR Target116–144 bpm (below VT1)

RPE4–5/10 · conversational

Nasal breathing if possible. Pick Sun or Mon based on Tuesday readiness — Sun gives more recovery, Mon is closer to VO₂ work. Aligns with your FatMax zone.

Before every strength session

Pre-Lifting Method

4-min cardio primer · ~12 min of embedded RPE-8 quality work per week

ProtocolRower or bike, 500m–1K target

RPE8/10 · recover completely before first working set

Applies toTue · Wed · Thu (all lift days)

PurposeEnergy-system match + VO₂ accumulation + warm-up

Shorten to 1–2 min if time-limited. May abbreviate further on Thursday if Tue/Wed recovery is compromised. Default applies for your constraint (Optimized = no recovery flag).

Optional daily · busy-day substitute

Peak Progressive 6

6-minute progressive row — daily aerobic engine builder

Minute	RPE	Effort
Minute 1	RPE 5	Comfortable pace
Minute 2	RPE 6	Pick up slightly
Minute 3	RPE 7	Moderate
Minute 4	RPE 8	Strong
Minute 5	RPE 9	Hard
Min 6 (last 30s)	RPE 9.5	Very Hard

RPE-driven, not pace-driven. HR rises steadily through all 6 minutes — that's the correct signal. Best fasted in the morning as a standalone session. Does NOT substitute for prescribed Z2 volume.

Fat Loss Track · 8 Weeks

Nutrition Cheat Sheet

Intro Phase

Wks 1–2 · 10% deficit Quota: 1H / 3M / 3L

High Day · Amber

2987

Protein

187g

Carbs

402g

Fat

70g

Fuel Blocks: 6P / 13.5C / 7F

Medium Day · Blue

2489

Protein

187g

Carbs

278g

Fat

70g

Fuel Blocks: 6P / 9.5C / 7F

Low Day · Green

1991

Protein

187g

Carbs

153g

Fat

70g

Fuel Blocks: 6P / 5C / 7F

Adapt Phase

Wks 3–4 · 15% deficit Quota: 1H / 2M / 4L

High Day · Amber

2820

Protein

187g

Carbs

361g

Fat

70g

Fuel Blocks: 6P / 12C / 7F

Medium Day · Blue

2350

Protein

187g

Carbs

243g

Fat

70g

Fuel Blocks: 6P / 8C / 7F

Low Day · Green

1880

Protein

187g

Carbs

126g

Fat

70g

Fuel Blocks: 6P / 4C / 7F

Push Phase

Wks 5–6 · 20% deficit Quota: 1H / 1M / 5L

High Day · Amber

2654

Protein

187g

Carbs

319g

Fat

70g

Fuel Blocks: 6P / 10.5C / 7F

Medium Day · Blue

2212

Protein

187g

Carbs

209g

Fat

70g

Fuel Blocks: 6P / 7C / 7F

Low Day · Green

1770

Protein

187g

Carbs

98g

Fat

70g

Fuel Blocks: 6P / 3.5C / 7F

Peak Phase

Wks 7–8 · 25% deficit Quota: 2H / 0M / 5L

High Day · Amber

2489

Protein

187g

Carbs

278g

Fat

70g

Fuel Blocks: 6P / 9.5C / 7F

Medium Day · Blue

2074

Protein

187g

Carbs

174g

Fat

70g

Fuel Blocks: 6P / 6C / 7F

Low Day · Green

1659

Protein

187g

Carbs

70g

Fat

70g

Fuel Blocks: 6P / 2.5C / 7F

High Day (amber) — Training days with heaviest CNS or metabolic demand (Tuesday Power; Saturday VO₂ from Peak phase onward). Front-load carbs peri-workout, protein within 60 min post. These are your earned days.

Medium Day (blue) — Moderate training stress (Wed Bridge, Thu Asymmetry, cardio day when Z2). Balanced fueling. Carbs around training, protein spread evenly.

Low Day (green) — Rest days and non-cardio weekend day. Protein priority, fats take the slack, carbs kept low. These are the deficit anchors. Your FatMax-trained machinery uses these days efficiently.

Full nutrition detail — including snack guides, food lists, meal-frequency breakdowns (4x / 5x / 6x), implementation tips — is in the separate MetaboliX Blueprint deliverable.

All Three Systems

12-Week Progression

Foundation (Intro)

Weeks 1–2

Strength

Block 1 / Foundation — RPE 6–7, strict tempos, patterns

Tue Power (Back Squat 4×4, Bench 4×4) · Wed Bridge (2–3 sets tri-sets) · Thu Posterior (RDL 3×8)

Cardio

Polarized 80/20 — Zone 2 base + VO2 intervals

Sat: 6–8 × 30/30s OR 3×3min · Sun or Mon: Z2 45–50 min · PLM 4-min primer before each lift

Nutrition

10% deficit · 1H/3M/3L

Tue only (Sat demoted to Medium during Intro)

Adapt

Weeks 3–4

Strength

Hold loads, reinforce tempo. Week 4 = DELOAD

Same exercises. Week 4: drop weights 20–30%, focus on bar speed and form

⚠ Week 4 deload

Cardio

Progress VO2 intervals. Week 4: cut VO2 volume 40%

Sat: 6–8 × 30/30s (Wk 3) → reduced Wk 4 · Z2 maintained

⚠ Week 4 — cardio volume reduced

Nutrition

15% deficit · 1H/2M/4L

Tue only. Saturday stays Medium.

⚠ Hold nutrition phase during Wk 4 deload — do NOT compound training deload with deeper deficit

Push

Weeks 5–6

Strength

Block 2 intensification — RPE 7–8, heavier primary lifts

Back Squat 5×3, Bench 5×3 · KAMS-gated box jumps IF cleared (Wk 5 KAMS test recommended)

Cardio

Progress VO2 to 8–10 × 30/30s or 4×4

Z2 extended to 50–60 min · Sat VO2 pushed harder

Nutrition

20% deficit · 1H/1M/5L

Tue only. Saturday stays Medium.

◉ Week 6 mid-program check-in — weigh VAT trajectory. Consider RMR re-test before Peak phase.

Peak

Weeks 7–8

Strength

RPE 8–9 on selected primary lifts. Week 8 = neural DELOAD

Back Squat 6×2 @ RPE 8, fast concentric · Bench 6×2 speed emphasis

⚠ Week 8 deload

Cardio

Peak VO2: 10–12 × 30/30s or 4–5 × 4min. Week 8: neural deload

Longest/hardest sessions here · Week 8 cut volume 50%

⚠ Week 8 — neural deload

Nutrition

25% deficit · 2H/0M/5L — FINAL PUSH

Tue + Sat (quota now accommodates both — alignment achieved)

◉ Week 8 is deload + Peak deficit simultaneously. Monitor fatigue. Pull deficit back if Tuesday Power quality tanks 2 weeks running.

Beyond Week 8

Post-Program Transition

Nutrition plan ends at Week 8 (Peak phase). Strength block ends at Week 12. Recommended transition: 2-week maintenance diet break at Weeks 9–10 before Block 3 strength realization phase (Weeks 11–12). This protects hormones and allows Block 3 power expression to happen on full fuel.

Weeks 9–10: Maintenance kcal (TDEE 2,765), protein 187g held. Diet break supports Block 2→3 training transition.

Weeks 11–12: Block 3 strength peak + optional mild deficit (10%) or maintenance based on body comp check at Week 10.

Week 12: Full re-test: DEXA + Proteus + RMR + RER. Close the loop.

Deload Protocol

Deload Weeks Coordinated Across Systems

Week 4 Deload (Volume)

StrengthDrop loads 20–30%. Hold exercise selection. Focus on tempo, bar speed, movement quality. Sets reduced per program spec (deload_sets field).

CardioCut VO2 volume by 40% (e.g., 6 × 30/30s → 4 × 30/30s). Maintain Z2 duration but hold pace conservative.

NutritionHOLD phase. Stay at 10% deficit (Intro). Do NOT compound training deload with a deeper deficit.

RecoveryPrioritize sleep 8+ hrs. Extra mobility work. Reduce life stressors if controllable.

Week 8 Deload (Neural)

StrengthNeural deload — reduce sets 30–40%. Keep intensity but cut volume. Preserve skill, dump fatigue.

CardioCut VO2 volume 50%. Maintain Z2.

NutritionHold Peak deficit (25%) OR drop to Push (20%) if fatigue is accumulating. Coach call.

RecoverySame as Week 4 — sleep and mobility priority.

⚠ Week 8 is the most fatigue-loaded point of the program. Watch for RPE drift on Tuesday Power.