The Raid Campaign Protocol™ 🗡️ (12-Week)

he 3-Month Hypertrophy & Fat Loss Split.

•  This is a rigorous, 12-week program following a structured 4-day weight training split designed to achieve simultaneous muscle gain and fat loss through progressive overload. 
•  Program Focus: High-frequency, high-intensity training targeting major muscle groups multiple times per week. 
•  Weekly Split (4 Lifts, 2 Cardio): The program includes dedicated days for foundational strength, high-volume hypertrophy, and specific fat-burning MetCon sessions. 
• Key Training Days (Based on Month 1):
•  Upper Strength (D1): Focus on foundational strength: Barbell Bench Press (6 sets) and Bent Over Barbell Rows (4 sets) with high technique focus. 
•  Lower Strength (D3): Compound focus: Barbell Squats (6 sets) and Barbell Deadlifts (4 sets) with technique emphasized before loading. 
• Full Body Hypertrophy (D4): High-volume total body work: Barbell Deadlifts (4 sets of 8-12 reps), Smith Machine Shoulder Press, and EZ Bar 21's for arms. 
•  Upper Volume (D5): Accessory and volume focus: Incline Dumbbell Chest Press (5 sets) and Cable Lateral Raises (3 sets). 
• Cardio: Includes dedicated HIT Training (20 minutes of interval training: 30 seconds sprint, 1 min rest). 
• Full App Access: Delivered instantly via the Alpha Vikings App.