Operation Tactically Thicc: Phase 1
This program is a direct reflection of how I structure my own training. The plan is designed to help you build muscle (hypertrophy) while maintaining strength and improving aerobic capacity.
Phase 1 focuses on maximizing muscle growth, increasing your 1RM strength, and enhancing aerobic capacity. We’ll use a combination of interval and steady-state cardio, incorporating running and cardio machines like the assault bike (or any fan bike).
HOW IT WORKS:
The training plan includes 4 resistance training days per week, but I structure each week as a "cycle." This means the focus isn’t on sticking rigidly to a weekly calendar but rather on completing all 4 resistance training days within each cycle. If you finish all 4 workouts early (e.g., within 5-6 days), you can move directly to the next cycle and continue progressing. This flexible structure ensures you’re always advancing at your own pace while maintaining consistent effort and recovery.
Each training day has a primary focus, but no muscle group is neglected. For example, Lower Body Push Emphasis still includes hamstring and glute work, Upper Body Push Emphasis incorporates some back and biceps, Lower Body Posterior Emphasis still hits the quads, and Upper Body Pull Emphasis includes some chest and triceps. This ensures a balanced program while hitting each major muscle group approximately 2x/week..
Personally, I aim for 5 resistance training sessions and 2 conditioning days per week. I anchor my conditioning on Sundays and Wednesdays, but you can adjust the schedule to fit your needs. Feel free to split your workouts, doing resistance training in the morning and conditioning in the evening—I do this often! I also sprinkle in additional lighter Zone 2 cardio sessions throughout the week when I have some extra time to do so.
Let’s get tactically thicc together!
Dr. Dan
This program is a direct reflection of how I structure my own training. The plan is designed to help you build muscle (hypertrophy) while maintaining strength and improving aerobic capacity.
Phase 1 focuses on maximizing muscle growth, increasing your 1RM strength, and enhancing aerobic capacity. We’ll use a combination of interval and steady-state cardio, incorporating running and cardio machines like the assault bike (or any fan bike).
HOW IT WORKS:
The training plan includes 4 resistance training days per week, but I structure each week as a "cycle." This means the focus isn’t on sticking rigidly to a weekly calendar but rather on completing all 4 resistance training days within each cycle. If you finish all 4 workouts early (e.g., within 5-6 days), you can move directly to the next cycle and continue progressing. This flexible structure ensures you’re always advancing at your own pace while maintaining consistent effort and recovery.
Each training day has a primary focus, but no muscle group is neglected. For example, Lower Body Push Emphasis still includes hamstring and glute work, Upper Body Push Emphasis incorporates some back and biceps, Lower Body Posterior Emphasis still hits the quads, and Upper Body Pull Emphasis includes some chest and triceps. This ensures a balanced program while hitting each major muscle group approximately 2x/week..
Personally, I aim for 5 resistance training sessions and 2 conditioning days per week. I anchor my conditioning on Sundays and Wednesdays, but you can adjust the schedule to fit your needs. Feel free to split your workouts, doing resistance training in the morning and conditioning in the evening—I do this often! I also sprinkle in additional lighter Zone 2 cardio sessions throughout the week when I have some extra time to do so.
Let’s get tactically thicc together!
Dr. Dan
This program is a direct reflection of how I structure my own training. The plan is designed to help you build muscle (hypertrophy) while maintaining strength and improving aerobic capacity.
Phase 1 focuses on maximizing muscle growth, increasing your 1RM strength, and enhancing aerobic capacity. We’ll use a combination of interval and steady-state cardio, incorporating running and cardio machines like the assault bike (or any fan bike).
HOW IT WORKS:
The training plan includes 4 resistance training days per week, but I structure each week as a "cycle." This means the focus isn’t on sticking rigidly to a weekly calendar but rather on completing all 4 resistance training days within each cycle. If you finish all 4 workouts early (e.g., within 5-6 days), you can move directly to the next cycle and continue progressing. This flexible structure ensures you’re always advancing at your own pace while maintaining consistent effort and recovery.
Each training day has a primary focus, but no muscle group is neglected. For example, Lower Body Push Emphasis still includes hamstring and glute work, Upper Body Push Emphasis incorporates some back and biceps, Lower Body Posterior Emphasis still hits the quads, and Upper Body Pull Emphasis includes some chest and triceps. This ensures a balanced program while hitting each major muscle group approximately 2x/week..
Personally, I aim for 5 resistance training sessions and 2 conditioning days per week. I anchor my conditioning on Sundays and Wednesdays, but you can adjust the schedule to fit your needs. Feel free to split your workouts, doing resistance training in the morning and conditioning in the evening—I do this often! I also sprinkle in additional lighter Zone 2 cardio sessions throughout the week when I have some extra time to do so.
Let’s get tactically thicc together!
Dr. Dan