Editing Openai/682dfc58-83e8-8001-89f3-abd24e192087 (section)

=== Assistant: Perfect! ===
Perfect! Based on your plan, here's a 4-week cycle optimized for weighted dips, pull-ups, and push-ups, blending hypertrophy with strength and connective tissue development — no separate strength block needed.

==== ### ====
* Goal: Build tissue resilience and prep for heavier weeks
* High reps, moderate weight, slow tempo
* End sets with isometric holds (top/mid/bottom)

|     |     |     |     |
| --- | --- | --- | --- |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |

===== - Goal: Build strength through moderate reps =====
* Focus on clean, controlled reps with progressive load

|     |     |     |     |
| --- | --- | --- | --- |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |

Optional Add-on (1–2x per week):
* Mid-set isometrics: Pause mid-rep for 3s on rep 3 or 4
* Contrast reps: Do 3 explosive reps after 5 slower reps

===== - Goal: Reduce fatigue, allow adaptation =====
* Drop total volume by ~40–50%
* Keep intensity at ~60–70%

|     |     |     |     |
| --- | --- | --- | --- |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |
|     |     |     |     |

==== - Increase weight every new cycle if reps stay clean ====
* Isometrics can increase by time (5s → 10s holds)
* Use a 2.5–5 kg jump every 2–3 weeks if progress allows

Would you like this as a Google Sheet tracker or in printable format (PDF/Notion template)? Also, I can help you plan progressions over the next 6 months in this exact format if you want.