PHASE 1 TRAINING PROGRAM

Built For Your Exact Body & Goals

GOAL TARGET

Pull-ups 10+ clean reps at RIR 2

Dips 15+ clean reps at RIR 2

Form Master both movements perfectly

Imbalance Begin correcting left side weakness

Posture Fix rounded shoulders + APT

YOUR CONDITIONS & FIXES

CONDITION CAUSE FIX

Rounded Shoulders Desk/phone lifestyle Face pulls, wall angels, lat growth

APT Sedentary lifestyle Glute bridges, RDL, dead bug

Right shoulder lower Right hand daily lifting Left side extra volume

Left lat underdeveloped Right side dominance Single arm work + mind muscle

Lean right on dips Right side dominance Tempo, mirror, single arm press

THE SPLIT — CONTINUOUS 4 DAY CYCLE

DAY FOCUS KEY MOVEMENT

Day 1 Pull + Back + Biceps Pull-ups

Day 2 Dips + Chest + Triceps Dips

Day 3 Side Delts + Rear Delts + Abs NO front delt work

Day 4 Legs Dumbbell Squat

Day 5 Repeat from Day 1 —

■ NO front delt work on Day 3 — Dips already hit front delts heavily on Day 2
 DAILY CORRECTIVE ROUTINE
Every Single Day — Even Rest Days — 15 Minutes

EXERCISE SETS REPS SIDE FIXES

Dead Hang Scapular Pull 3 10 LEFT ONLY Left lat activation

Wall Angels 3 10 Both Rounded shoulders

Dead Bug 3 10 each Both APT + core

Glute Bridge 3 20 Both APT + glutes

Hip Flexor Stretch 3 45 sec Both APT

Doorway Chest Stretch 3 45 sec Both Rounded shoulders

Right Trap Stretch 3 45 sec RIGHT ONLY Shoulder asymmetry

Single Arm Hang 3 30 sec Left +10 sec Lat + spine

Do this BEFORE every workout AND on rest days. Non negotiable for fixing your posture.

DAILY LIFESTYLE PROTOCOL

SITUATION OLD HABIT NEW HABIT

Carrying bags Right hand always LEFT HAND ALWAYS

Lifting objects Right hand dominant Use left whenever possible

Backpack One shoulder right Both shoulders always

Sitting Hours uninterrupted Stand + wall angels every 45 mins

Sleeping Right shoulder Back or left side only

DAY 1 — PULL-UPS + BACK + BICEPS
Monday / Every 4th Day

PRE-ACTIVATION — 5 MINS BEFORE TRAINING

EXERCISE SETS REPS PURPOSE

Single Arm Dead Hang — LEFT 3 20 sec Wake up left lat before bar

Squeeze left armpit down & back — Hold 5 sec Mind muscle connection

MAIN MOVEMENT — PULL-UPS

FORM CUES: Dead hang at bottom | Imagine pulling bar to LEFT hip | Squeeze LEFT lat extra hard | Chin over bar | 3 sec
controlled descent

SET REPS RIR FOCUS CUE

Set 1 Max - 2 RIR 2 Focus left lat only

Set 2 Max - 2 RIR 2 Squeeze left armpit

Set 3 Max - 2 RIR 2 Slow 3 sec descent

Set 4 Max - 2 RIR 2 Perfect form

Set 5 Max - 2 RIR 2 Best set — full focus

Rest 2-3 mins between sets | Film every set from BEHIND — check both lats activating equally

ACCESSORIES
EXERCISE SETS REPS RIR NOTE

Left Single Arm Row 4 10-12 RIR 2 LEFT gets extra set

Right Single Arm Row 3 10-12 RIR 2 Match left side weight

Face Pulls 3 20 RIR 2 Pull to nose height

Hammer Curls 3 10-12 RIR 2 Squeeze left harder

Total session time: 45-50 mins

 DAY 2 — DIPS + CHEST + TRICEPS
Every 4th Day

PRE-ACTIVATION — 5 MINS BEFORE TRAINING

EXERCISE SETS REPS PURPOSE

Wall Push-up — LEFT arm focus 3 10 Wake up left chest + tricep

Feel left chest and tricep working — — Mind muscle connection

MAIN MOVEMENT — DIPS

FORM CUES: Start perfectly CENTRED on bars | Look straight ahead | Push HARDER through left arm | Equal lockout both
arms | 3 sec controlled descent

SET REPS RIR FOCUS CUE

Set 1 Max - 2 RIR 2 Focus left side push

Set 2 Max - 2 RIR 2 Check lean in mirror

Set 3 Max - 2 RIR 2 Slow 3 sec descent

Set 4 Max - 2 RIR 2 Left arm pushes harder

Set 5 Max - 2 RIR 2 Perfect symmetry — zero lean

Rest 2-3 mins between sets | Film from FRONT — check for rightward lean every set

ACCESSORIES
EXERCISE SETS REPS RIR NOTE

Left Single Arm DB Press 4 10-12 RIR 2 LEFT gets extra set

Right Single Arm DB Press 3 10-12 RIR 2 Match left side weight

Tricep Extensions 3 10-12 RIR 2 Both arms equal

Doorway Chest Stretch 3 45 sec — Fixes rounded shoulders

Total session time: 45-50 mins

 DAY 3 — SHOULDERS + ABS
Side Delts + Rear Delts ONLY — No Front Delt Work

■ NO front delt work today. Dips on Day 2 already hit front delts heavily. Training them again = overtraining + worsened
rounded shoulders.

SHOULDER WORK
EXERCISE SETS REPS RIR NOTE

Lateral Raises 4 15-20 RIR 2 Pure side delt width

Rear Delt Flies 4 15-20 RIR 2 Fixes rounded shoulders

Face Pulls 3 20 RIR 2 Rear delt + shoulder health

ABS — APT FOCUS

EXERCISE SETS REPS NOTE

Dead Bug 3 10 each side Core activation — APT fix

Plank 3 45 sec Straight spine

Side Plank 3 30 sec LEFT side gets extra 10 sec

Hollow Body Hold 3 20 sec APT correction

Total session time: 40-45 mins

 DAY 4 — LEGS
Quads + Hamstrings + Glutes + Calves

SQUAT NOTE: Film from front — check if you shift weight right. You likely do. Consciously push through LEFT foot harder
every rep.

MAIN MOVEMENTS
EXERCISE SETS REPS RIR NOTE

Dumbbell Squat 4 10-12 RIR 2 Push equally through both feet

Bulgarian Split Squat 3 10-12 RIR 2 LEFT leg gets extra set

Romanian Deadlift 3 10-12 RIR 2 Directly fixes APT

Weighted Glute Bridge 3 15-20 RIR 2 Directly fixes APT

Total session time: 40-45 mins

 PROGRESSION SYSTEM
How To Add Reps Week By Week

PULL-UP WEEKLY TARGETS

WEEK REPS PER SET TOTAL SETS

Week 1 4 5

Week 2 5 5

Week 3 6 5

Week 4 7 5

Week 5 8 5

Week 6 9 5

Week 7 10 5

Week 8 11+ 5

DIP WEEKLY TARGETS

WEEK REPS PER SET TOTAL SETS

Week 1 5 5

Week 2 6 5

Week 3 7 5

Week 4 9 5

Week 5 11 5

Week 6 13 5

Week 7 15 5

Week 8 17+ 5

Add 1 rep per week minimum. This is NON NEGOTIABLE. If you cannot add reps, sleep and eat more.
 PHASE 1 COMPLETION CHECKLIST
All Must Be Achieved Before Moving To Phase 2

GOAL TARGET STATUS

Pull-ups 10+ clean reps at RIR 2 []

Dips 15+ clean reps at RIR 2 []

Left lat Both lats activating equally []

Dip lean Zero lean — perfectly centred []

Rounded shoulders Visibly improving []

APT Lower back flatter []

Shoulder height Difference reducing []

NON NEGOTIABLES
RULE WHY

Film every main lift — front and back Only way to catch imbalances you cant feel

Corrective routine every single day Skipping worsens posture under heavy load

Left hand for daily lifting from today Stops imbalance getting worse

Sleep on back or left side only Right shoulder needs decompression

Eat protein every single meal Without protein muscle cannot grow

Sleep 8-9 hours minimum Growth happens during sleep not training

Add 1 rep per week on main lifts Non negotiable for progress

PHASE 1 TIMELINE
WEEK FOCUS EXPECTED RESULT

1-2 Learn form, build habit Posture improving, movements feeling natural

3-4 Reps climbing fast Left side activating better

5-6 Approaching targets Visible muscle development begins

7-8 Hit targets Ready for Phase 2 — low volume high intensity

Phase 2 = Low Volume | High Intensity | Failure Training | Weighted Pull-ups & Dips. Come back when ALL Phase 1 goals are
achieved. ■