Multi-Discipline 5 (Atlas Kaine)

Science Behind the Plan: "Multi-discipline training integrates specialized training approaches from various physical disciplines," explains Atlas. This advanced plan develops physical attributes from different training methodologies including powerlifting, bodybuilding, calisthenics, gymnastics, and functional training. The program implements specific training approaches from each discipline while building a comprehensive physical skillset.

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

  • Day 1: $x&+= (chestgym, backgym, shouldergym, abgym, leggym) - Powerlifting discipline

  • 5 reps × 3 sets per exercise with fundamental compound lifts

  • Day 2: *():-[]{ (armgym, bicepgym, tricepgym, trapgym, forearmgym, quadgym, glutegym) - Bodybuilding discipline

  • 10 reps × 3 sets per exercise with hypertrophy focus

  • Day 3: w@^d_~ (chestbody, backbody, armbody, corebody, shoulderbody, legbody) - Calisthenics discipline

  • 8 reps × 3 sets per exercise with bodyweight mastery

  • Total volume per week: =483 reps

Week 3-4: Discipline Development

  • Day 1: $x&+= (chestgym, backgym, shouldergym, abgym, leggym) - Powerlifting discipline

  • 4 reps × 4 sets per exercise with strength progression

  • Day 2: *():-[]{ (armgym, bicepgym, tricepgym, trapgym, forearmgym, quadgym, glutegym) - Bodybuilding discipline

  • 12 reps × 4 sets per exercise with muscle development

  • Day 3: w@^d_~ (chestbody, backbody, armbody, corebody, shoulderbody, legbody) - Calisthenics discipline

  • 10 reps × 4 sets per exercise with advanced bodyweight movements

  • Total volume per week: =624 reps

Week 5-6: Discipline Integration

  • Day 1: $x&+=! (chestgym, backgym, shouldergym, abgym, leggym, overall) - Powerlifting discipline

  • 3 reps × 5 sets per exercise with maximal strength

  • Day 2: *():-[]{} (armgym, bicepgym, tricepgym, trapgym, forearmgym, quadgym, glutegym, calvegym) - Bodybuilding discipline

  • 15 reps × 5 sets per exercise with peak muscle development

  • Day 3: w@^d_~! (chestbody, backbody, armbody, corebody, shoulderbody, legbody, overall) - Calisthenics discipline

  • 12 reps × 5 sets per exercise with elite bodyweight skills

  • Total volume per week: =775 reps