Full System 4 (Atlas Kaine)

Science Behind the Plan: "A full system approach addresses all physical qualities systematically," says Atlas. This specialized plan focuses on developing strength, power, endurance, mobility, and stability through a comprehensive training approach. The program implements strategic training blocks focused on specific qualities while using the most appropriate modality for each training goal.

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

  • Day 1: $x&*+! (chestgym, backgym, shouldergym, armgym, abgym, overall) - Strength system

  • 6 reps × 3 sets per exercise with strength emphasis

  • Day 2: w@^_~d (chestbody, backbody, armbody, shoulderbody, legbody, corebody) - Mobility/stability system

  • 10 reps × 3 sets per exercise with movement quality

  • Day 3: lcbsro (legband, chestband, backband, shoulderband, armband, coreband) - Endurance system

  • 15 reps × 3 sets per exercise with minimal rest

  • Total volume per week: =558 reps

Week 3-4: System Development

  • Day 1: $x&*+! (chestgym, backgym, shouldergym, armgym, abgym, overall) - Strength system

  • 5 reps × 4 sets per exercise with progressive loading

  • Day 2: w@^_~d (chestbody, backbody, armbody, shoulderbody, legbody, corebody) - Mobility/stability system

  • 12 reps × 4 sets per exercise with increased movement complexity

  • Day 3: lcbsro (legband, chestband, backband, shoulderband, armband, coreband) - Endurance system

  • 18 reps × 4 sets per exercise with endurance emphasis

  • Total volume per week: =700 reps

Week 5-6: System Mastery

  • Day 1: $x&*+!=-: (chestgym, backgym, shouldergym, armgym, abgym, overall, leggym, trapgym, forearmgym) - Strength system

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

  • Day 2: w@^_~d! (chestbody, backbody, armbody, shoulderbody, legbody, corebody, overall) - Mobility/stability system

  • 15 reps × 5 sets per exercise with elite movement quality

  • Day 3: lcbsro! (legband, chestband, backband, shoulderband, armband, coreband, overall) - Endurance system

  • 20 reps × 5 sets per exercise with complete conditioning development

  • Total volume per week: =875 reps