30/09/2026
RIG. SIGNATURE BLOCK.
Five strength sessions a week. One Plan. Here’s how it works.
MON / TUE — LOWER
Back Squats lead the week.
Every lower session opens with the main squat, coached and loaded with intent over our 8 weeks. It’s followed by single leg work and accessories that build the positions the squat needs.
WED / THU — UPPER
Bench, press, pull.
The bench is the anchor. Pressing is balanced with pulling so the upper half stays healthy and strength carries over.
FRIDAY — HINGE
Deadlifts and the posterior chain.
Hamstrings, glutes, back. The session that builds posterior chain, the strength behind everything else.
