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TRAINING

heavy duty methodology & practical implementation

HEAVY DUTY ROUTINES

⚡ BEGINNER ROUTINE

Workout A (Day 1, 5, 9...)

  • Squats: 1 set x 12-20 reps
  • Calf Raises: 1 set x 12-20 reps
  • Incline Barbell Press: 1 set x 8-12 reps
  • Flyes: 1 set x 8-12 reps
  • Overhead Press: 1 set x 8-12 reps

Workout B (Day 3, 7, 11...)

  • Deadlifts: 1 set x 8-15 reps
  • Pulldowns: 1 set x 8-12 reps
  • Barbell Rows: 1 set x 8-12 reps
  • Barbell Curls: 1 set x 8-12 reps
  • Close-Grip Bench: 1 set x 8-12 reps
EVERY OTHER DAY

🔥 INTERMEDIATE ROUTINE

3-Way Split (Every 4-5 days)

Chest & Triceps:

  • Incline Press: 1 set x 8-12
  • Chest Flyes: 1 set x 8-12
  • Dips: 1 set x 8-12
  • Tricep Extensions: 1 set x 8-12

Back & Biceps:

  • Deadlifts: 1 set x 8-15
  • Pulldowns: 1 set x 8-12
  • Barbell Rows: 1 set x 8-12
  • Barbell Curls: 1 set x 8-12

Legs & Shoulders:

  • Squats: 1 set x 12-20
  • Leg Curls: 1 set x 12-20
  • Calf Raises: 1 set x 12-20
  • Overhead Press: 1 set x 8-12
ROTATE THROUGH CYCLE

💀 CONSOLIDATION ROUTINE

Ultimate Efficiency (Every 4-7 days)

  • Deadlift: 1 set x 8-15 reps
  • Overhead Press: 1 set x 8-12 reps
  • Barbell Squat: 1 set x 12-20 reps

Total workout time: 15-20 minutes

MAXIMUM RECOVERY

TRAINING PRINCIPLES

  • Progressive Overload: Increase weight/reps when possible
  • Perfect Form: Controlled movement, full range
  • Time Under Tension: 4-2-4 tempo (up-pause-down)
  • Momentary Failure: Cannot complete another rep
  • Adequate Rest: 2-3 minutes between exercises

INTENSITY TECHNIQUES

  • Pre-Exhaustion: Isolation then compound movement
  • Rest-Pause: Brief rest then continue set
  • Forced Reps: Partner assistance past failure
  • Negative Emphasis: Slow eccentric phase
  • Static Holds: Isometric contractions