Phase 1 – Structural Rebuild | The Lean Mass Blueprint

The Lean Mass Blueprint

Phase 1: Structural Rebuild & Trunk Priority

A spine-safe, evidence-based training system
Designed for long-term muscle, strength, and resilience

By Craig McCloskey

Phase 1: Structural Rebuild

Weeks 1–12 • Trunk Priority • Spine-Safe Hypertrophy

Weekly Training Structure

Day 1 — Upper Push

ExerciseSets × RepsLoad / Notes
Neutral-Grip DB Bench4 × 8–10
Incline DB Press3 × 10–12
Seated DB Shoulder Press3 × 8–10
Lateral Raises4 × 15
Push-ups3 × AMRAP
Controlled eccentrics. Leave 2–3 reps in reserve.

Day 2 — Lower Body (Back-Safe)

ExerciseSets × RepsLoad / Notes
Goblet Squat4 × 10–12
Bulgarian Split Squat3 × 10 / side
DB Romanian Deadlift3 × 10
Hip Thrust4 × 8–10
Back feedback / bracing quality:

Day 3 — HIIT + Core

WorkTargetNotes
Insanity Max:30 / T2520–30 min
Dead Bugs3 × 10 / side
Pallof Press3 × 12 / side

Day 4 — Upper Pull + Trunk (Priority)

ExerciseSets × RepsLoad / Notes
Chest-Supported DB Row4 × 10–12
Pull-ups4 × 6–8
Back Extensions3 × 15
Suitcase Carries4 × 30–40 sec

Day 5 — Full Body Pump + Carries

ExerciseSets × RepsLoad / Notes
DB Bench3 × 12
Step-ups3 × 10 / side
Farmer Carries5 × 40–60 sec

Day 6 — Optional Zone 2 + Mobility

WorkTargetNotes
Zone 2 Walk / Easy Row30–45 min
McGill Big 3 + Mobility10 min
© Craig McCloskey • The Lean Mass Blueprint

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