Invictus Nutrition

Category: Muscle Building

  • 4-Week Randomized Strength & Conditioning Plan

    4-Week Randomized Strength & Conditioning Plan

    Goal: get stronger, build muscle, and improve conditioning — without getting bored.
    Schedule: 4 days/week (Mon/Tue/Thu/Sat works well).
    Time: ~55–70 min/session.
    Gear: barbell + dumbbells (home swaps included).
    Intensity guide: use RPE 7–8 on main lifts (2–3 reps in reserve).

    How it works

    • Main lifts stay consistent (strength focus).
    • Accessory moves are randomized using the tables below (roll a D6 or use any RNG 1–6).
    • Progression:
      • Week 1: baseline loads.
      • Week 2: +1 rep on main lifts (or +2.5–5% load).
      • Week 3: keep Week 2 reps and nudge load +2.5%.
      • Week 4 (deload): −20–30% load or −1 set on everything.

    Warm-up (every day)

    5–8 min easy cardio → dynamic mobility (hips/shoulders) → 2–3 ramp-up sets for the first lift.

    WEEK 1 (Fully Generated Example)

    Day 1 — Push (Strength)

    1. Barbell Bench Press — 5×5 @ RPE 7–8, rest 2–3 min
    2. Incline DB Press — 3×8–10, 90s (home: push-ups 4×AMRAP)
    3. Seated DB Shoulder Press — 3×8–10 (home: pike push-ups 3×AMRAP)
    4. Dips or Assisted Dips — 3×AMRAP (home: bench dips 3×12–15)
    5. Finisher (EMOM 10): 8 push-ups + 10 KB/DB swings (scale reps)

    Day 2 — Lower (Hypertrophy)

    1. Back Squat — 4×6–8, 2–3 min (home: DB goblet squat 4×10)
    2. Romanian Deadlift — 3×8–10 (home: DB RDL)
    3. Walking Lunges — 3×12/leg
    4. Leg Curl (machine/band) — 3×12–15
    5. Standing Calf Raises — 4×12–15
    6. Finisher: 6 rounds — 30s hard bike/row/run + 60s easy

    Day 3 — Pull (Strength)

    1. Conventional Deadlift — 5×3 @ RPE 7–8, 3 min (home: DB sumo deadlift)
    2. Pull-ups or Lat Pulldown — 4×AMRAP / 4×8–12
    3. Bent-Over Row (barbell/DB) — 3×6–8
    4. Face Pulls / Band Pull-aparts — 3×12–15
    5. EZ-Bar or DB Curls — 3×10–12
    6. Finisher: 5 rounds — 200 m row + 10 burpees, rest 60–90s

    Day 4 — Conditioning + Core (Mixed)

    • AMRAP 20 min: 200 m run, 12 KB goblet squats, 10 sit-ups, 8 DB push press
    • Core tri-set ×3: plank 45s, hollow hold 20s, side plank 30s/side
    • Cool-down: 5 min mobility (hips/ankles/thoracic)

    Accessory Randomizer Tables (Weeks 2–4)

    How to use: each slot lists 6 options. Roll 1–6 (or RNG 1–6) to pick that week’s move.

    Push Pool

    1. Incline DB press
    2. Machine chest press / weighted push-ups
    3. Cable fly / DB fly
    4. Arnold press
    5. Lateral raises (DB/cable)
    6. Rope press-downs / skullcrushers

    Pull Pool

    1. Chest-supported row
    2. Single-arm DB row
    3. T-bar row / landmine row
    4. Seated cable row (wide/neutral)
    5. Rear-delt fly (machine/DB)
    6. Hammer curls / preacher curls

    Lower Pool

    1. Front squat / goblet squat
    2. Bulgarian split squat
    3. Leg press / step-ups
    4. Hip thrust / glute bridge
    5. Hamstring curl (machine/band)
    6. Seated or standing calf raise

    Conditioning Pool (pick 1)

    1. EMOM 12: 10 wall balls, 8 burpees
    2. 10×(30s hard / 60s easy) bike/row
    3. AMRAP 16: 10 KB swings, 10 box step-ups/side, 10 sit-ups
    4. 5 rounds: 400 m run, 15 air squats, 10 push-ups
    5. Ladder 1→10: KB snatch/side + V-ups
    6. 6 rounds: 250 m row + 12 slam balls

    Scaling & Notes

    • Brand-new lifters: drop 1 set from everything; keep RPE ≤7.
    • Home setups: swap barbell lifts for DB or bodyweight alternatives listed.
    • Time-crunched: cut the finisher and do a brisk 10-minute walk instead.
    • Recovery: sleep 7–9 h, protein ~1.6–2.2 g/kg/day, easy walking on rest days.

    Safety note: If you have any medical concerns, get clearance before starting. Stop if you feel sharp pain, dizziness, or anything unusual.