The Young Norseman Protocol™ (12-Week)

The 12-Week Foundation for Strength. 

This is a specialized, 12-week progressive training program meticulously designed for 13-year-old boys to safely build strength, establish proper movement mechanics, and cultivate lasting fitness habits. 

 Program Philosophy:

•  The focus is on form over weight, utilizing bodyweight and light dumbbells to build a solid foundation before advancing to heavy loading. 

Weekly Split (4 Days):

•  The program follows a structured split to ensure adequate rest and recovery: 

D1 (Upper Body Strength):

 Focuses on push/pull movements using Press Ups (3x10) and Dumbbell Bent Over Rows (3x10). Also includes Assisted Pull-ups (3x6) and Seated Dumbbell Shoulder Press (3x10). 

 D2 (Lower Body Strength): 

Focuses on leg drive and stability using Bodyweight Squats (3x10-12) and Alternating Dumbbell Lunges (3x8 each leg). 

D5 (Full Body Strength): Combines upper and lower body movements:

 Dumbbell Goblet Squats (3x10) , Push-ups (3x8-10) , and core stability with Dead Bug exercises (3x10 each side). 

Cardio/Active Play (D4):

 Encourages active, fun cardiovascular activity outside of the gym "Cardio and Play", ensuring balanced development.

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