The Poseidon Protocol™ 🌊 (12-Week)

The Ultimate Beach Physique Blueprint.

 This is a rigorous, 12-week specialized block designed for male athletes whose primary goal is achieving a lean, aesthetically balanced, and highly vascular physique. This protocol pairs high-volume hypertrophy with specific conditioning work.

 Training Split (Based on Week 1): The program follows a 3-day split: Chest/Shoulders/Arms (W1-1), Back/Biceps/Traps (W1-2), and Legs/Conditioning (W1-3). 

Key Training Techniques: 

Upper Body Volume (W1-1): Focuses heavily on chest shape and shoulder width using high-rep Cable Crossovers (3x20) and Incline Dumbbell Chest Press (3x10). 

Back Density & V-Taper (W1-2): High-frequency work on the lats and traps with V-Bar Pulldowns (4 sets), Rack Pulls (4 sets), and Barbell Shrugs (4 sets). 

Lower Body & Conditioning (W1-3): Volume work includes Barbell Squats (5 sets of 10-20 reps) and Dumbbell Straight Legged Deadlifts (4 sets). 

Metabolic Finisher: Each leg day includes Sled Pushes (6 sets of 45 seconds at 100% Intensity) to drive rapid fat loss and muscle hardness. 

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