Mission Brief
Week 1 · Technique
Friday · Orders Received
Full Body
C
Full body · Compound focus
Strength OperationReady
Full bodyCompound focus
1h
Duration
5
Exercises
+210
XP Reward
Mission Brief
Execute the plan with precision. Log every set. Bank the work.
Order of Operations
5 blocks
01
Goblet Squat
3 × 8-10 · Quads
Technique weight
Target
02
Single-Arm Dumbbell Row
3 × 8-10 · Lats
Technique weight
Target
03
Dumbbell Bench Press
3 × 8-10 · Chest
Technique weight
Target
04
Glute Bridge
2 × 12-15 · Glutes
Technique weight
Target
05
Lateral Raise
2 × 12-15 · Side Delts
Technique weight
Target
Warm-Up Protocol
Prime the system · 5–8 min
- Band pull-apart × 20
- Push-up × 10
- Scap pull-up × 8
Equipment Required
3 items
- Barbell + plates
- Dumbbells
- Bench
Commander's Brief
Orders from command
- Log every working set — data compounds.
- Rest 90-180s between top sets.
Ready for Deployment
Orders received · Ready for deployment