Pectus Warriors: Foundation

Foundation Program

This program is designed to help you maximize muscle growth and improve your overall appearance with Pectus Excavatum. The foundation of this program is built on the principle of performing twice as many pulling exercises as pushing exercises each week (back vs chest). This will help to improve your posture and allow your entire body to grow without making the hole in your chest look worse, which can happen if your upper body training is not properly balanced.

8 Week Training Program

For the next 8 weeks you will work through a 5 day per week (or 4) training program that will help build your training foundation. 

Split: Back/Bis, Legs, Chest/Tris, Off, Back/Hamstrings, Shoulders/Accessories, Off

We will focus heavily on compound movements (Bench, Squat, Deadlift, Overhead Press) and work to get stronger on each of these. The purpose of every workout is to stress each muscle group to the max, while conditioning your body to get stronger each and every week. 

Volume will build over time and by the end of the 8 week program you will reach peak strength and peak fatigue. This will allow us to test your strength before taking a small deload in volume to prepare your body for the next round of training, whether that is repeating this program with heavier weights or moving on to something else.

Pectus Warriors: Foundation Program


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