Phase 1 Accessory Work: What It Is and How to Execute

Five days a week. Three movements per day. One circuit.

The accessory work in Phase 1 is built around what you lifted that day. It runs six weeks of progressive loading and is always the last thing you add to a session.

How the Phase Works

Week 1 is practice. Try each movement, find your starting loads, collect information. Don’t push volume. That data is what the next six weeks build on.

Weeks 2 through 7 are the progression. The movements are organized by day so you’re not stacking the same stimulus on consecutive sessions.

Week 8 is retest. Let the work express itself.

How to Run It

Each day’s accessory block runs as a circuit through all three movements in sequence.

2-3 rounds: Movement 1, rest :30-:60, Movement 2, rest :30-:60, Movement 3, rest 3:00, repeat

After your last full circuit, run one final round at the top of the rep range.

The final round determines next week: match or exceed the high end and you earn a weight increase. Can’t match it? Hold the weight and add tempo to the reps instead.

Short on time? Do fewer rounds, not fewer movements.

Day 1: Posterior Chain

Paired with: Back Squat and Deadlift work

▶ Back Extensions: 8-10 reps. Controlled descent, full hip extension at the top. Add load when you can complete the top of the rep range with a 2-second hold.

▶ Back Rack Walking Lunges: 10 steps (5 per leg). Bar stays stable, torso upright, back knee drives toward the floor. Add weight when you can hit 10 clean steps without losing position.

▶ GHD Hold: 1 challenging hold. Set a position you can maintain with tension. Add time or change the angle to increase difficulty.

Day 2: Upper Body Push and Arms

Paired with: Bench Press and Shoulder Press work

▶ Tate Press: 10-12 reps. Elbows stay high and flared. Control the descent. Add weight when you own the top of the range.

▶ Seated DB Farmers Hold: 1 challenging hold. Grip hard, shoulders down. Add time or weight to progress.

▶ Neutral Grip DB Push Ups: 10-15 reps. Full range, elbows track back, chest to handles. Add a slow descent to increase difficulty.

Day 3: Upper Back and Pulling

Paired with: Pull-up and Row work

▶ Hand Over Hand Sled Pull: 1 heavy effort. Pull with intent. Increase load when the effort feels manageable.

▶ Incline DB Curls: 10-12 reps. Full stretch at the bottom, full contraction at the top. No swinging. Add weight when you hit the top of the range clean.

▶ Inverted Barbell Rows: 10-12 reps. Chest to bar, body stays rigid. Adjust bar height or add a vest to progress.

Day 5: Legs and Posterior Chain

Paired with: Olympic lifting and accessory squat work

▶ Bulgarian Split Squats: 8-10 reps per leg. Rear foot elevated, front foot out far enough that your shin stays vertical. Add load when you hit the top of the range with control.

▶ Back Extension Hold: 1 challenging hold. Full hip extension, glutes engaged. Add time or a plate to progress.

▶ Backwards Facing Sled Drag: 1 heavy effort. Drive through the heel, stay low. Add load when it feels too easy.