Section 03 — Exercise & Movement · Program 3 of 6
The Performance Protocol
For members who have completed the Metabolic Accelerator or who already train regularly. A structured progressive overload program focused on maximum lean mass development, strength gains, and athletic performance — paired with GLP and peptide therapy for results that exceed what either approach achieves alone.
Performance Protocol — Home Schedule (Upper/Lower Split)
| Day | Session | Duration | Key Exercises |
|---|---|---|---|
| Monday | Lower Body Power — Heavy | 50 min | Bulgarian split squat, RDL, hip thrust, lateral walks, Nordic curl |
| Tuesday | Upper Body Push — Strength | 50 min | Pike push-ups, band press variations, dips, push-up progressions, band flies |
| Wednesday | HIIT Conditioning + Core | 30 min | Plyometric intervals + advanced core circuit |
| Thursday | Upper Body Pull — Strength | 50 min | Band rows, face pulls, bicep curls, rear delt, pull-aparts |
| Friday | Lower Body Hypertrophy — High Volume | 50 min | More reps, shorter rest — full lower body volume day |
| Saturday | Active Recovery — 45-min walk + mobility | 60 min | Low intensity only |
| Sunday | Full Rest | — | — |
Lower Body Power Day (Home — Monday)
4 working sets. Rest 90 sec–2 min between sets. Add weight or resistance every 1–2 weeks — progressive overload is mandatory at this phase.
Bulgarian Split Squat (dumbbells)
4 sets × 8–10 each leg
Heaviest exercise of the session. Add weight each week. The single most effective unilateral leg exercise without a barbell.
Romanian Deadlift (dumbbells)
4 sets × 10 reps
Slow 4-count eccentric on the way down, explosive drive up. Hamstring stretch felt throughout. Add weight weekly.
Dumbbell Hip Thrust (couch/bench)
4 sets × 12 reps
Upper back on couch, heavy dumbbell on hips. Full hip extension. Pause 2 sec at top. Best home glute builder available.
Nordic Hamstring Curl (assisted)
3 sets × 5–6 reps
Feet under heavy furniture, lower body toward floor over 4 counts. Catch with hands at the bottom. Elite hamstring exercise.
Heavy Lateral Band Walk
3 sets × 20 steps each
Heaviest band available. Stay in deep squat position throughout. The burn is intentional — hold through it.
Dumbbell Step-Up (high surface)
3 sets × 10 each leg
Step to high surface. Drive through front heel — do not push off rear foot. Balance and unilateral strength.
Progressive Overload Plan — Home
Without progressive overload you are only maintaining — not building. Track every session and apply one of these strategies each week.
Add Resistance
Every 1–2 weeks
Move to the next band level or add 2.5–5 lb to dumbbells. Small increases compound dramatically over months.
Add Volume
Every 2 weeks
Add 1 extra set to your hardest exercise of the day. Going from 3 to 4 sets increases weekly volume by 33%.
Increase Time Under Tension
Weekly
Slow the eccentric phase from 2 counts to 4 counts. Same weight creates far greater muscle stimulus.
Reduce Rest Time
Every 2–3 weeks
Decrease rest from 90 sec to 75 sec. Same work in less time equals higher metabolic demand.
Advance the Exercise
Every 4–6 weeks
Move to a harder variation: standard push-up → decline → archer → single-arm. Always room to grow.
Track Every Session
Non-negotiable
Write sets, reps, resistance, and how you felt. Patterns over 6–12 weeks reveal exactly what works for your body.
Performance Protocol — Gym Schedule (Push/Pull/Legs)
| Day | Session | Duration | Primary Lifts |
|---|---|---|---|
| Monday | Push — Chest, Shoulders, Triceps | 55 min | Dumbbell bench, incline press, lateral raises, overhead press, tricep dips |
| Tuesday | Pull — Back, Biceps, Rear Delts | 55 min | Lat pulldown, cable row, dumbbell row, face pulls, bicep curls |
| Wednesday | Legs — Quads, Hamstrings, Glutes | 55 min | Squat or goblet squat, RDL, leg press, hip thrust, leg curl |
| Thursday | Active Recovery — Cardio 25 min + Stretch | 40 min | Elliptical + foam roll |
| Friday | Push (Volume) — Chest & Shoulder Focus | 55 min | Incline dumbbell, cable fly, shoulder press, tricep superset |
| Saturday | Pull + Legs Hybrid — Power Day | 55 min | Deadlift or trap bar, pull-ups (assisted), hip thrust, cable pull-through |
| Sunday | Full Rest | — | — |
Legs Day — Power Compound Lifts (Gym · Wednesday)
Barbell Squat or Goblet Squat
5 sets × 5 reps (heavy) or 4 × 10
King of lower body exercises. Use barbell when confident in form; heavy goblet squat is an equally excellent safer alternative. Track weight weekly.
Romanian Deadlift (barbell or dumbbells)
4 sets × 8 reps
Heaviest posterior chain exercise in the session. Focus on the hamstring stretch on the way down — this is where the growth stimulus occurs.
Barbell or Dumbbell Hip Thrust
4 sets × 10 reps
Bench at gym, barbell or dumbbell on hips. Single most effective glute exercise with full range of motion. Never skip this.
Walking Lunges (heavy dumbbells)
3 sets × 12 each leg
Across the gym floor. Heavy enough that rep 10 is genuinely challenging. Unilateral work reveals and corrects strength imbalances.
Lying Leg Curl Machine
3 sets × 12 reps
After heavy compound work. Hamstring isolation finisher. Slow 3-count eccentric every single rep.
Standing Calf Raise (machine or smith)
4 sets × 20 reps
Full range, slow. Calves require high volume to respond. Pause 1 second at peak contraction every rep.
Progressive Overload Plan — Gym
Linear Progression
Add 5 lb per session (early) or per week
On compound lifts, add small weight every session until you can't. Then switch to weekly increases. The simplest and most effective method.
Double Progression
Reps first, then weight
Target 3×8–12. When you hit 3×12 with good form, add 5–10 lb and work back to 3×8. Most reliable intermediate method.
Volume Blocks (4-week cycles)
Wk 1–3 build, Wk 4 deload
Increase sets/reps over 3 weeks. Week 4: reduce to 60% volume. Then reset heavier. Prevents overtraining and injury.
Rep Range Cycling
Monthly rotation
Month 1: 3–5 reps (strength). Month 2: 8–12 (hypertrophy). Month 3: 12–20 (endurance/metabolic). Each builds different fiber types.
Mandatory Deload Week
Every 4–6 weeks
Reduce weight 40%, volume 50%. Deload weeks are when adaptation solidifies. They are not weakness — they are strategy.
Peptide + Training Timing
Discuss with physician
For members on CJC-1295, BPC-157, or other peptides, discuss with your PYW physician how to time administration around training for maximum benefit.