Stone Strength 1 (Victor Stone) Science Behind the Plan: This specialized program focuses on developing foundational strength through primal movement patterns and progressive loading protocols. The program implements specific compound exercises targeting multiple muscle groups simultaneously—key components for functional strength development. Progressive overload occurs through strategic manipulation of load and density rather than simply adding volume.

6-Week Program: Week 1-2: Strength Foundation

  • Day 1: ehgamj (chest, shoulders, legs, abs, arms, hips) - Push/pull focus

  • 8 reps × 3 sets per exercise with emphasis on perfect technique

  • Day 2: kmtpf! (back, arms, triceps, traps, forearms, overall) - Pulling strength

  • 8 reps × 3 sets per exercise with controlled tempo emphasis

  • Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work

  • 10 reps × 3 sets per exercise

  • Total volume per week: =528 reps

Week 3-4: Strength Development

  • Day 1: ehgamj (chest, shoulders, legs, abs, arms, hips) - Push/pull focus

  • 6 reps × 4 sets per exercise with intermediate loading protocols

  • Day 2: kmtpf! (back, arms, triceps, traps, forearms, overall) - Pulling strength

  • 6 reps × 4 sets per exercise with increased time under tension

  • Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work

  • 8 reps × 4 sets per exercise

  • Total volume per week: =576 reps

Week 5-6: Strength Mastery

  • Day 1: ehgamj! (chest, shoulders, legs, abs, arms, hips, overall) - Push/pull focus

  • 5 reps × 5 sets per exercise with advanced loading protocols

  • Day 2: kmtpf!a (back, arms, triceps, traps, forearms, overall, abs) - Pulling strength

  • 5 reps × 5 sets per exercise with maximal strength development

  • Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work

  • 6 reps × 5 sets per exercise

  • Total volume per week: =625 reps