Guide
The Winter Arc training plan
Four to seven days per week (you choose), gym or home or hybrid, and the system adapts the load as you progress. No workout building. No plateaus.
The four blocks
Weeks 1–4 · Rebuild. Movement quality, base strength, 3×8 pattern, RPE ≤7. Purpose: get back to consistent training without injury.
Weeks 5–12 · Foundation. Linear progression on main lifts, accessory volume rises. The body adapts; the program tracks it.
Weeks 13–20 · Build. Volume waves + intensity, conditioning density. You're earning the right to test by now.
Weeks 21–26 · Perform. Peak testing week: safe AMRAPs on key lifts, conditioning benchmarks, final records for the report.
Progression rule
Double progression: hit the top of a rep range twice in a row, weight goes up. Miss two sessions in a row, deload 5%. Miss a week, re-entry week at −15%. Deload every 7th week at 60% volume — automatic, not optional.
