Phase T1 — Perfezionamento Tecnico: 24 sessions of technique with light loads (40–70% TM). Isometrics, tempos, and movement control on the squat, bench press, and deadlift. 6 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.
By Gravity Room
Program weeks (relative)
Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Blocco 1. 40% TM.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 7.5 | 4 | ||
| 2 | 7.5 | 4 | ||
| 3 | 7.5 | 4 | ||
| 4 | 7.5 | 4 | ||
| 5 | 7.5 | 4 | ||
| 6 | 7.5 | 4 | ||
| 7 | 7.5 | 4 | ||
| 8 | 7.5 | 4 | ||
| 9 | 7.5 | 4 | ||
| 10 | 7.5 | 4 |
Wave loading. 50% TM. Blocco 1.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 8 | ||
| 2 | 10 | 8 | ||
| 3 | 10 | 8 | ||
| 4 | 10 | 8 | ||
| 5 | 10 | 8 | ||
| 6 | 10 | 8 |
55.00000000000001% TM. Descanso 1 min.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 10 | 5 | ||
| 2 | 10 | 5 | ||
| 3 | 10 | 5 | ||
| 4 | 10 | 5 | ||
| 5 | 10 | 5 |
It is the T1 phase (T1 — Perfezionamento Tecnico) of Amerigo Brunetti's 365 hypertrophy program: 24 sessions of technique work with light loads at 40-70% of your training max, focused on tempo, isometrics and control on the squat, bench press and deadlift.
It runs 4 days per week for 6 weeks, totaling 24 sessions.
It focuses on refining squat, bench press and deadlift technique through tempo work, isometrics and control with light loads (40-70% training max).
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