Same Mind Over Muscle progression, twelve weeks either way: position first, then volume, then the Failure Protocol, then a re-test. One version runs anywhere with your bodyweight; the other runs on a gym floor.
Home / bodyweight
For anyone training at home, outdoors or on the road with no gym access.
A complete twelve-week bodyweight program, free for everyone. Position first, then volume, then the Failure Protocol, then a re-test — the full Mind Over Muscle progression with nothing to buy.
Gym floor
For anyone with a gym membership who wants a structured twelve weeks to follow.
The same twelve-week Mind Over Muscle progression, run on a gym floor: barbell and dumbbell strength, machine and cable accessory work, pull-ups and loaded carries — free, and no membership here required.
Weeks 1–3
Own every position before you load it. Slow tempo, full range, and a breathing pattern you can repeat when the set gets hard.
Progression: Reps climb each week while the movement stays identical. Nothing is taken to failure yet.
Weeks 4–6
Accumulate quality reps. Sets get longer, rest gets shorter, form stays identical to Phase 1.
Progression: Add a set or a rep each week and cut rest by 15 seconds. Stop any set the moment tempo breaks.
Weeks 7–9
Programmed sets taken to technical failure — the last rep you can complete with safe, controlled form — with prescribed rest and full recovery days.
Progression: One movement per session carries the failure set. Everything else stays two reps in reserve.
Weeks 10–12
Sharpen the patterns, taper the volume, then measure the twelve weeks honestly.
Progression: Week 10 peaks, week 11 backs off, week 12 re-tests every benchmark from week 1.
Train with controlled form and resistance you can handle. Stop if you feel sharp pain, dizziness or anything unusual, modify anything that doesn't suit your health, ability or experience, and check with a qualified healthcare professional when you need to.
