THE GROWTH MANDATE
WHERE YOU'RE GOING — JULY 2 → AUGUST 26
ENTERING STATS
~175WEIGHT (LBS)
11–13%BODY FAT
~89SKELETAL MUSCLE (LBS)
56DAYS TO BUILD
8-WEEK TARGETS
181–183TARGET WEIGHT (LBS)
13–15%ACCEPTABLE BF RANGE
+6–8LBS LEAN MASS TARGET
0.75LBS GAINED/WEEK (AVG)
The mission brief
The conditioning phase confirmed the structure is legitimate — back, glutes, arms, and the V-taper are elite. This phase builds on that foundation. Priority: quad sweep, upper chest shelf, and boulder shoulder width. The long-term target of 185–190 lbs lean gets built here. A moderate bulk is the honest approach — push the calories, push the loads, accept that body fat will tick up slightly by design. This is not a fat gain phase. It is a measured, intentional muscle accumulation phase.
CJC-1295 with DAC — now in play
Held in reserve through the conditioning phase. A muscle building environment is the right context to introduce it. CJC-1295 with DAC extends the GH pulse far beyond what Ipamorelin alone produces, with a 6–8 day half-life requiring only 1–2 injections per week. Discuss timing with your prescribing physician. When introduced: pair with the Monday/Thursday peptide window.
PHASE MAP
1–2
FOUNDATION
JUL 2–15 · NEW SPLIT, ESTABLISH LOADS
Learn the new muscle groupings. 3-4 sets, 10-12 reps, stop 2 reps short of failure every set. No drop sets. Purpose: prime the joints, build mind-muscle on new patterns, establish true working weights before the volume phase begins.
3–4
VOLUME
JUL 16–29 · ADD SETS, ADD LOAD, ADD STIMULUS
One set added to every primary compound lift. Train to within 1 rep of failure on working sets. Last isolation set every exercise gets a drop set. The body is now adapted to the new pattern — attack the volume.
5–6
INTENSITY
JUL 30 – AUG 12 · SUPERSETS, REST-PAUSE, MAX STIMULUS
Supersets introduced on antagonist pairs. Rest-pause on key compound lifts. Drop sets hit every last set. Shorter rest windows on isolation work. This is where the physique responds fastest. Push hard.
7–8
PEAK + DELOAD
AUG 13–26 · MAX OVERREACH → SUPERCOMPENSATION
Week 7 = maximum volume. Giant sets on priority groups, extended drop sets, true failure on isolations. Week 8 = intelligent deload — sets drop 40%, loads drop 20-30%, sleep and calories increase. The growth happens in Week 8, not Week 7. Don't skip it.
NEW SPLIT AT A GLANCE
MON
CHEST
Test C injection day. Upper chest shelf + total volume.
INJECT DAY
TUE
LEGS — QUAD SWEEP
Peak testosterone 24–48 hrs post-Monday injection. Heaviest quad session.
PEAK TEST
WED
BACK + REAR DELTS
Width + thickness. Bilateral and unilateral pulling work.
CORRECTIVE
THU
SHOULDERS
Test C injection day. Dedicated shoulder session — lateral head priority.
INJECT DAY
FRI
LEGS — POSTERIOR CHAIN
Peak testosterone 24–48 hrs post-Thursday injection. Heaviest pull + glute session.
PEAK TEST
SAT
ARMS + CORE
Dedicated arm session. Long head protocol continues from Week 5.
CORRECTIVE
SUN
ACTIVE RECOVERY
Basketball, rollerblade, walk. 30-45 min movement. Non-negotiable.
WHY THIS SPLIT
Two leg days — because legs are a priority
Quad sweep and posterior chain get separate dedicated sessions. Tuesday hits at peak Test C (post-Monday injection). Friday hits at peak Test C (post-Thursday injection). The two biggest lower body sessions of the week fall on the two highest androgen days. This is not an accident — it's the same design logic that built the posterior chain over the last 8 weeks.
Chest and shoulders are now separated
The previous split paired them on Monday. Separating them means each session enters with full energy and zero pre-fatigue from the other. The upper chest shelf and the lateral head width both get dedicated volume, not half-sessions. This is the fastest way to close both gaps simultaneously.
TRAINING SPLIT
FULL EXERCISE PRESCRIPTIONS — ALL 6 DAYS
MONDAY / TEST C INJECTION DAY
CHEST
UPPER CHEST SHELF + TOTAL VOLUME
Session intent
Upper chest is the priority. Incline Barbell Press is the anchor compound — protect the form, chase the load week over week. The full session targets chest fullness from every angle: upper shelf via incline work, peak contraction via pec deck, and constant tension via cables. Left-side chest corrective closes the session.
Incline Barbell Press
ANCHOR LIFT45–50° incline. Elbows at 75° from torso — not flared wide. Full stretch at the bottom, drive through the upper pec. This is the primary mass builder for the chest shelf. Own every rep.
PROGRESSION
WK 1–2: 2 reps shy of failure, build true working weight
WK 3–4: +1 set → 5 total. Last set = DROP SET
WK 5–6: Superset final set with Pec Deck. Rest-pause main sets
WK 7: 5 sets, extend drop set 2 strips. WK 8: 3 sets, -25% load
Incline DB Press
PRIORITYDeeper stretch than the barbell version allows. Pause at the bottom and feel the upper pec load. Wrists neutral. Drive the DBs together on the concentric — don't just push up, push together.
PROGRESSION
WK 1–2: Establish clean working weightWK 3–4: Last set DROP SETWK 5–6: Superset with Cable Fly (High-to-Low)WK 7: Superset + drop. WK 8: Reduce sets
Flat DB Press
Full stretch at the bottom, constant tension throughout. Touch DBs at top without full lockout. This is chest volume, not shoulder work — keep the tension on the pec.
PROGRESSION
WK 1–2: Establish loadWK 3–4: Last set DROP SETWK 5–6: Superset with Pec DeckWK 7: +1 set. WK 8: Reduce sets
Cable Fly (High to Low)
Cables set high. Pull from ear height down to hip level — slight forward lean. Squeeze hard at the bottom for 1 full second. This angle directly targets the lower-inner pec for fullness and definition. Keep tension constant.
PROGRESSION
WK 1–2: Establish form + weightWK 3–4: Last set DROP SETWK 5–6: Pair with Incline DB Press supersetWK 7: DROP SET every set. WK 8: Reduce sets
Pec Deck / Machine Fly
Full stretch at the open position — feel the chest load. Hold the peak contraction for 2 full seconds every rep. This is the isolation finisher. Pump the chest completely before closing the session.
PROGRESSION
WK 1–2: Establish loadWK 3–4: Last set DROP SETWK 5–6: Superset with Flat DB PressWK 7: All sets DROP SET. WK 8: Reduce sets
LEFT-SIDE CORRECTIVE
Single-Arm Cable Fly — LEFT ONLY
LEFT CORRECTIVELeft arm only. Two extra sets after all bilateral work is complete. Full range, full contraction. Symmetry work is permanent — not optional, not skippable.
TUESDAY / PEAK TEST DAY
LEGS — QUAD SWEEP
QUAD MASS + SWEEP + SEPARATION
This is a peak testosterone session
Test C injected Monday morning peaks here. Load selection reflects this — Hack Squat and Leg Press are the primary mass builders. Leg Extension volume is elevated (5 sets) because quad sweep is a priority. Bulgarian Split Squat and Walking Lunge create the unilateral stimulus that bilateral work misses.
Hack Squat / Pit Shark
ANCHOR LIFTFeet shoulder-width, toes slightly out. Full depth — sit into it. Chest tall throughout. Drive through the quads on the concentric, not just the hips. This is the primary quad mass builder of the week. Warriors Gym Pit Shark or AFS Panatta Hack — calibrate for the machine.
PROGRESSION
WK 1–2: Establish depth and true working weightWK 3–4: +1 set → 5. Last set DROP SETWK 5–6: Rest-pause on set 4. Full failure set 5WK 7: 5 sets, extended drop. WK 8: 3 sets, reduced load
Leg Press (Quad Foot Position)
Mid to low foot placement for quad emphasis. Full range — do not partial rep this. Pause at the bottom for 1 second. This is supplemental volume on top of Hack Squat — load accordingly.
PROGRESSION
WK 1–2: Establish loadWK 3–4: Last set DROP SETWK 5–6: Add single-leg finisher set each sideWK 7: +1 set. WK 8: Reduce sets
Leg Extension
PRIORITY VOLUMEFEET TOGETHER OR HIP-WIDTH — this targets the vastus lateralis for sweep. 2 FULL SECOND pause at peak contraction every rep. Stop just short of lockout to maintain continuous tension. 5 sets because quad sweep is a priority. The extra set is intentional — earn it.
PROGRESSION
WK 1–2: 5 sets, establish loadWK 3–4: Last set DROP SET (2 strips)WK 5–6: All sets DROP SET on final 2 setsWK 7: 5 sets all DROP SET. WK 8: 3 sets, reduce load
Bulgarian Split Squat
Left leg leads every set — set it first. Rear foot elevated on a bench. Knee tracks over toes, chest stays tall. Deep hip flexor stretch at the bottom. This single-leg work addresses the left-side deficit directly while building unilateral quad strength bilateral work cannot replicate.
PROGRESSION
WK 1–2: BW or light DBs, establish ROMWK 3–4: Add load, last set to failureWK 5–6: Increase load, add 1 setWK 7: 4 sets. WK 8: 2 sets, lighter load
Walking Lunge
LEFT FOOT leads the set. Long stride, drive knee toward the floor with control, push through the front heel on the ascent. This is the finisher — legs should be on fire. Hold DBs at sides.
LEFT-SIDE CORRECTIVE
Single-Leg Press — LEFT ONLY
LEFT CORRECTIVELeft leg only. Same foot placement as bilateral work. Full range, drive through the heel. The InBody showed left leg at 110.5% vs right at 114.6% — this gap closes here.
Cardio — Stairmaster 20 min
Post-session. Non-negotiable on peak test days — the conditioning baseline from the previous phase must be maintained even through the bulk.
WEDNESDAY
BACK + REAR DELTS
WIDTH + THICKNESS + REAR DELT DENSITY
Session intent
Back is already elite — confirmed across every check-in. This session maintains and builds on that foundation. New emphasis on chest-supported rowing for mid-back thickness (the dimension that separates good backs from elite backs). The rear delt work stays heavy — it's what gives the shoulder cap its 3D appearance from behind.
Lat Pulldown (Wide Grip Bilateral)
ANCHOR LIFTLean back 10-15°. Pull bar to upper chest. Hold the peak squeeze for 1 full second at the bottom. Slow, controlled eccentric on the way back up — the return matters as much as the pull.
PROGRESSION
WK 1–2: Establish load, own every repWK 3–4: +1 set → 5. Last set DROP SETWK 5–6: Superset with Straight Arm PulldownWK 7: 5 sets, extended drop. WK 8: Reduce sets
Chest-Supported DB Row
Chest supported on incline bench — no momentum, no body English. Full stretch at the bottom, drive the elbows back and up. This targets mid-back thickness specifically. New this phase — establish your load in weeks 1-2.
PROGRESSION
WK 1–2: New movement — establish form and loadWK 3–4: Load progresses, last set DROP SETWK 5–6: Superset with Seated Cable RowWK 7: All sets near failure. WK 8: Reduce sets
Seated Cable Row
Row to lower sternum. Elbows travel at 45° from torso. Lead with elbows, hands follow. Slow return to full stretch. Neutral grip preferred — protects the elbows.
Straight Arm Pulldown
Slight elbow bend locked throughout. Drive the lat down and back. Achieve full overhead stretch at the top — this is where the lat grows. The bottom position should feel like a full lat contraction.
Face Pull
Pull to forehead height. Elbows high and flared wide. External rotation at peak contraction — thumbs behind the ears. Rear delts and rotator cuff. This exercise keeps the shoulder healthy and builds the rear cap simultaneously.
Rear Delt Fly (Incline Prone)
Lie face-down on incline bench. Arms arc wide in a hugging motion. Pinch shoulder blades hard at the top. Hold 1 second. The rear delt gets hammered here and again on Thursday — this is the volume load, Thursday is the intensity specialization.
LEFT-SIDE CORRECTIVE
Single-Arm Row — LEFT ONLY
LEFT CORRECTIVELeft arm only. DB or cable. Full protraction at bottom, full retraction and hold at top. Two extra sets — do not skip these.
THURSDAY / TEST C INJECTION DAY / PRIORITY SESSION
SHOULDERS
LATERAL HEAD WIDTH + BOULDER CAP DEVELOPMENT
Session intent — lateral head is the priority
Boulder cap width comes almost entirely from lateral head development. That means lateral raises in multiple angles and modalities: DBs for the main movement, cables for constant tension, upright rows for additional lateral head stimulus. The shoulder press builds the mass foundation. Rear delts get a second hit here, which is why the cap looks 3D from behind.
Seated DB Shoulder Press
MASS FOUNDATIONStart at 90° elbow angle. Press straight overhead — not forward. Control the eccentric. This builds the overall shoulder mass and sets the stage for the isolation work that follows. Don't rush this with shoulder fatigue.
PROGRESSION
WK 1–2: Establish clean loadWK 3–4: +1 set → 5. Last set DROP SETWK 5–6: Superset with Lateral Raise final setWK 7: 5 sets. WK 8: 3 sets, reduced load
Lateral Raise
PRIORITY VOLUME — 5 SETSLead with elbows, not hands. Slight forward torso lean — targets the lateral head, not the front delt. No swinging, no momentum. Pause at shoulder height for 1 second. 5 sets because this is the primary width builder — the extra volume is earned by the priority designation.
PROGRESSION
WK 1–2: 5 sets strict formWK 3–4: Last 2 sets DROP SETWK 5–6: All 5 sets mechanical drop (heaviest → lightest)WK 7: Mechanical drop all sets, 20 reps each strip. WK 8: 3 sets
Cable Lateral Raise (Single Arm)
Cable from low position, cross body. Constant tension throughout — unlike DBs, tension doesn't drop at the bottom. Isolates the lateral head with superior resistance curve. Left arm leads every set.
DB Upright Row
DBs preferred over barbell — safer for shoulder internal rotation. Pull to chin height, elbows lead. This hits the lateral head and upper trap simultaneously. Wide grip = more lateral head. Moderate weight, full control.
Rear Delt Cable Fly
Cables crossed at face height. Pull wide and back — not just back. External rotation at peak. The rear delts get volume here and on Wednesday — this is the cap that makes the shoulder look complete from every angle.
DB Shrug
Full elevation — pull straight up, hold 2 seconds at the top. No rolling. Traps are part of the cinematic silhouette — the frame from behind needs thickness here. Straight sets, controlled tempo.
FRIDAY / PEAK TEST DAY
LEGS — POSTERIOR CHAIN
GLUTE MASS + HAMSTRING STRENGTH + CORRECTIVE
⚠️ RDL CAP STAYS AT 125 LBS — PERMANENT
This cap is not under review. The back history is real, and the pattern has fired twice. 125 lbs is the ceiling regardless of how strong everything else feels. There is no version of this protocol where this number goes up.
Session intent
Test C peaks here post-Thursday injection. This is the heaviest glute and hamstring session of the week. YMCA is the preferred venue — the Glute Drive and Standing Glute Extension are both essential. Hip Thrust Machine carries the primary glute mass load.
Hip Thrust Machine
ANCHOR LIFTPAUSE 2 full seconds at full hip extension every rep — non-negotiable. Posterior pelvic tilt at the top, knees out hard for glute medius. Chin tucked, ribs down. No bouncing. Progressive overload week over week — this is the primary glute mass movement.
PROGRESSION
WK 1–2: Establish clean working weightWK 3–4: Last set DROP SET, maintain 2-sec pauseWK 5–6: Last 2 sets DROP SETWK 7: All sets DROP SET. WK 8: 3 sets, reduced load
Romanian Deadlift
125 LBS HARD CAP125 lbs. That is the weight. Push hips back, not down. Bar drags the legs throughout. Full hamstring stretch at the bottom. If the lower back fires at any point during the set, rack it immediately — not next rep, immediately.
Lying Leg Curl
3-second slow lower. Achieve full stretch at the bottom. Dorsi-flex foot at the top for extra hamstring activation. Last set gets a drop set in phases 3-4 onward.
Glute Drive (YMCA)
Posterior pelvic tilt + knees out hard at top + hard squeeze — recruits glute medius on top of glute max. Drive through heel. This machine angle is distinct from the hip thrust — both belong in this session.
Standing Glute Extension (YMCA)
Kickback-style machine — genuinely different from the hip thrust and glute drive. Face the pad, drive one leg back from full stretch to full extension. Squeeze the glute at the top, not the hamstring.
Booty Band Abduction
Constant tension throughout. Last set: 10 pulse reps at the end. Glute medius finisher — the muscle that creates the side-glute curve.
LEFT-SIDE CORRECTIVE
Cable Kickback — LEFT ONLY
LEFT CORRECTIVELeft side only. Deliberate glute contraction at every peak — not hamstring. Two extra sets. Non-negotiable.
Cardio — Stairmaster 20 min
Post-session on peak test days. Maintained throughout the bulk — conditioning baseline does not atrophy.
SATURDAY
ARMS + CORE
BICEP PEAK + TRICEP THICKNESS + LONG HEAD PROTOCOL CONTINUES
The long head protocol carries forward
Overhead Cable Extension + Incline DB Curl were introduced in Week 5 of the conditioning phase and the response was immediate. Both stay as primary movements. Close Grip Bench is the mass anchor for tricep thickness — the pairing with EZ Bar Curl as a superset stays from the conditioning phase.
Close Grip Bench Press
ANCHOR LIFTHands shoulder-width, elbows at 45°. Primary tricep mass movement. Beat last phase's top weight and build from there. Superset with EZ Bar Curl in phases 3–4 onward.
EZ Bar Curl
Supinate hard at the top. 3-second eccentric — the negative is where the growth stimulus lives. Last set DROP SET from phase 3 onward.
Overhead Cable Tricep Extension
LONG HEADELBOWS LOCKED BESIDE EARS. Full stretch at the bottom — this is where the long head loads. The long head constitutes 2/3 of the tricep's mass. This movement unlocked the arm response in Week 5 — it stays in the program permanently.
Incline DB Curl
LONG HEADARMS HANG FULLY BEHIND THE BODY at the bottom. Full stretch loads the long head of the bicep — the peak-building portion. Supinate hard at the top. Last set DROP SET from phase 3 onward.
Cable Rope Pushdown
Split the rope at the bottom for full lateral head contraction. Elbows pinned to sides. Superset with Hammer Curl from phase 3 onward.
Hammer Curl
Brachialis builder — the muscle that pushes the bicep peak up. Neutral grip throughout, full range. Began building baseline in Week 5. Continue that load progression here.
LEFT-SIDE CORRECTIVE
LEFT ARM DB Curl — BURNOUT
LEFT CORRECTIVELeft arm, one set to complete failure. Supinate at the top. Do not stop until the arm physically cannot complete another rep.
LEFT ARM Cable Pushdown — BURNOUT
LEFT CORRECTIVELeft arm, one set to complete failure. Elbow pinned, full extension. End the session here.
Cardio — Stairmaster 15–20 min (optional Saturday)
Saturday is the density day — the session is already metabolic. Cardio is optional but recommended if conditioning maintenance is a priority this week.
PHASE PROGRESSION
WHAT CHANGES — WEEK BY WEEK
One rule that never changes
Every session, every exercise, every weight logged. If the number goes up, the session was a success. If it stays the same, it better be because the form got better. Progressive overload is the only mechanism that forces muscle growth — everything else is just the environment you build it in.
WEEKS 1–2
FOUNDATION
JUL 2–15
Sets per exercise: 3–4. Reps: 10–12 on compounds, 12–15 on isolations.
Intensity rule: Stop 2 reps short of failure on every set. Learning the new split means the joints need to adapt before the CNS pushes limits.
No drop sets. No supersets. Straight sets with full rest windows (60–90s). The goal is to find true working weights, not chase the pump.
Rest windows: 90s on compounds, 60s on isolations. Full recovery, full output every set.
Weight gain expectation: 1–2 lbs in 2 weeks (mostly glycogen and water from the caloric increase). Real muscle gains begin in Phase 2.
WK 2 TARGET
~177 lbs
Glycogen + water from increased calories
WEEKS 3–4
VOLUME
JUL 16–29
Sets per compound: +1 set added to all primary compound lifts. Incline Barbell → 5 sets. Hip Thrust → stays 5. Hack Squat → 5 sets. Lateral Raise stays 5.
Intensity rule: Train to within 1 rep of failure on all working sets. The body is now adapted — stop being conservative.
Drop sets introduced: Last isolation set of every exercise gets a single drop set. Load drops 20-25%, 8-10 more reps, full range maintained.
Rest windows tighten: 75s on compounds, 45–60s on isolations. The body is adapted — stop over-resting.
Nutrition check: Weeks 3–4 are where the first real scale movement happens. If not gaining 0.5–0.75 lbs/week, calories go up — not macros, total calories.
WK 4 TARGET
~179 lbs
First real lean mass accumulation
WEEKS 5–6
INTENSITY
JUL 30 – AUG 12
Supersets introduced on all priority muscle groups. Incline DB Press supersetted with Cable Fly. Lat Pulldown with Straight Arm Pulldown. Shoulder Press with final set of Lateral Raise. Rope Pushdown with Hammer Curl.
Rest-pause on primary compounds (Incline Barbell, Hack Squat, Hip Thrust). On the final set: rep to failure, 15-second rest, 3–5 more reps. One rest-pause cluster per exercise.
Drop sets on all last sets — not just isolations. Compounds get a drop set on the final set in this phase.
Rest windows: 60s on compounds, 30–45s on isolations within supersets. The stimulus density goes up significantly here.
Nutrition check: Calories may need to go up again to support the increased volume. Track weight — if not moving, eat more.
WK 6 TARGET
~181 lbs
Physique should be visibly fuller and denser
WEEKS 7–8
PEAK + DELOAD
AUG 13–26
Week 7 — maximum overreach. Giant sets on chest, shoulders, and legs. Extended drop sets (3 strips). True failure on all isolation work. 4–5 sets per exercise. This is the highest volume week of the phase — bring everything.
Week 8 — intelligent deload. Sets drop 40% (5→3, 4→2). Loads drop 20–25%. Full range of motion maintained. No failure training. This is not a rest week — it is a recovery week designed to produce supercompensation.
Week 8 nutrition: Calories come up slightly (+200–300/day). Sleep prioritized — 8+ hours if possible. This is when the body rebuilds above the previous baseline. The growth happens during the deload, not during week 7.
After week 8: InBody scan. Compare skeletal muscle mass and BF% to the entering stats. The gap between those numbers tells you exactly what the next phase is — either extend the bulk or begin the conditioning cycle again from a higher base.
WK 8 TARGET
~183 lbs
Full, dense, 13-15% BF — ready to assess
MODERATE BULK NUTRITION
FEED THE MUSCLE. CONTROL THE FAT.
TRAINING DAYS (MON–SAT)
3,400–3,500CALORIES
240–250gPROTEIN (FLOOR)
390–420gCARBOHYDRATES
80–90gFATS
REST DAY (SUN)
2,900–3,000CALORIES
230gPROTEIN
280–300gCARBOHYDRATES
90–100gFATS
COMPARISON — CONDITIONING PHASE → GROWTH PHASE
| METRIC | WAS (CONDITIONING) | NOW (GROWTH) |
|---|---|---|
| Training Calories | 3,000–3,100 | 3,400–3,500 |
| Rest Day Calories | 2,600–2,700 | 2,900–3,000 |
| Protein Floor | 220g | 240g |
| Training Carbs | 310–330g | 390–420g |
| Fats | 70–80g | 80–90g |
UPDATED MEAL STRUCTURE
Meal 1 — Morning (same structure, bigger portions)
5 whole eggs instead of 4. 1 pack Kodiak oats (stays the same). Almond butter stays. Black coffee stays. 32oz water + electrolytes + dandelion root stays. The extra egg adds ~6g protein and ~5g fat — a clean, whole-food protein increase.
Meal 3 — Post-training (increased carbs)
Jasmine rice goes from 8oz cooked to 10oz cooked. This is the most important carb window of the day — the glycogen replenishment directly feeds the muscle growth stimulus. Don't shortchange this meal on the bulk. Protein source stays at 8oz chicken or 2 scoops ISO100.
Meal 4 — Lunch (increase rice or add a second carb source)
Rice goes from 6oz to 8oz cooked, OR add a medium sweet potato on the side. Either way, carbs increase at this meal to fuel the afternoon and evening training load.
New: Meal 2.5 — Pre-training (now mandatory on heavy days)
This was optional in the conditioning phase. On training days in the growth phase, it becomes mandatory on Tue and Fri (heavy leg days) and recommended on Mon and Thu. Banana + 2 rice cakes + 1 scoop ISO100. Gets the blood glucose right for peak performance under higher loads.
Meal 6 — Dinner (add rice back on all training days)
Jasmine rice stays in dinner every training day — 5oz cooked (up from 4oz). This is the last carb window and it supports overnight glycogen synthesis during sleep, which amplifies the GH pulse from Ipamorelin.
NON-NEGOTIABLES — UPDATED FOR GROWTH PHASE
240g+ protein every day — floor goes up from 220g. On TRT with elevated protein synthesis, you pay for every gram you miss.
1 gallon water daily — especially on training days. Muscle is 75% water. Dehydration by 2% drops performance by 10–20%.
Ipamorelin + Tesamorelin on strict empty stomach — 2+ hours clear of carbs and fat. This never changes.
7+ hours sleep — non-negotiable. On a moderate bulk, the growth happens during sleep. GH pulse fires, protein synthesis peaks, recovery cascades. Cutting sleep cuts gains.
Progressive overload logged every session — every exercise, every weight, every week. No log = no accountability = no progress. The app handles this.
Alcohol restriction continues — not zero this time, but controlled. One-two drinks maximum per week, never on training days. Alcohol suppresses protein synthesis and spikes cortisol — it has no business in a muscle building phase.
PEPTIDE + SUPPLEMENT PROTOCOL
UPDATED FOR GROWTH PHASE
CJC-1295 with DAC — introduction window is now
Held in reserve through the conditioning phase. A muscle building environment with increased calories and higher training volume is the right context to add it. CJC-1295 with DAC has a 6–8 day half-life — unlike regular CJC (no DAC), it only requires 1-2 subcutaneous injections per week. It amplifies and extends the GH pulse that Ipamorelin already produces, which in a caloric surplus directly accelerates lean mass accretion. Discuss introduction timing with your prescribing physician before adding.
DAILY SEQUENCE — NO CHANGE
WAKE FASTED
Semax
As prescribed — intranasal
First. Nothing before this. Fasted state required for full neural effect.
5-10 MIN LATER
Dandelion Root (plnt organic)
1ml in first 32oz water — once daily
Morning only. Do not double dose. Needs water volume to work.
WITH MEAL 1
Creatine · D3+K2 · Fish Oil · Multivitamin · Ashwagandha KSM-66
Standard serving each
All with the fat-containing meal. Ashwagandha stays — cortisol management matters on a moderate bulk.
MON + THU
Testosterone Cypionate
150mg each injection — morning preferred
Peak window Tue/Fri. Two heaviest leg sessions timed to this window by design. Unchanged from previous phase.
NEW — IF CJC-1295 WITH DAC IS INTRODUCED
1–2× / WEEK
CJC-1295 with DAC
As prescribed — subcutaneous, same lights-out window as Ipamorelin
Pairs with the existing Ipamorelin + Tesamorelin injection at lights-out. Extends GH pulse duration from 3–4 hours to 24–48 hours. Same empty-stomach rule applies — 2+ hours clear of carbs and fat before injection. Monday and Thursday evenings recommended to align with training days.
NIGHTTIME SEQUENCE — UNCHANGED
~45 MIN PRE-BED
ZMA
3 capsules — empty stomach, no dairy within 2 hrs
Unchanged. Zinc and magnesium support sleep depth and natural testosterone production.
LIGHTS OUT
Ipamorelin + Tesamorelin (+ CJC-1295 with DAC when introduced)
As prescribed — strict empty stomach
2+ hours clear of carbs AND fat. Non-negotiable. The GH pulse during deep sleep is the recovery and growth mechanism this entire peptide stack is built around. Compromising the empty stomach window wastes the injection.
STANDING STACK — NO CHANGE
ISO100 whey isolate · Creatine monohydrate · Fish oil · D3+K2 · ZMA · Ashwagandha KSM-66 · Electrolytes · Multivitamin · Dandelion root (plnt) · Digest Extra (Vitamin Shoppe)
TRACK
BODYWEIGHT · CHECK-IN PHOTOS · PROGRESS
Logging to Week 1
Change the active week with the W1–W8 bar at the top. Everything you log — sets, bodyweight, photos — is stamped to that week in Notion.
BODYWEIGHT CHECK-IN
WEIGHT TREND
PROGRESS PHOTO CHECK-IN
PHOTOS — WEEK 1
No photos for this week yet.