This phase focuses on the "Big 3" lifts (squat, bench, deadlift) to build baseline strength. It introduces "Performance Finishers" to increase work capacity. Phase 2: Power and Precision.
The program evolves each month, shifting its focus and split structure to prevent plateaus: Month 1 (Upper/Lower Split): Athlean X All American Muscle Pdf
Intermediate to Advanced. Athletes should be comfortable with their 1RM (one-rep max) calculations and basic compound lifts. This phase focuses on the "Big 3" lifts
Dedicated sessions for Speed, Agility, and Quickness (S.A.Q.) and vertical/horizontal jumping to ensure you move as well as you look. Athlean X All American Muscle Pdf