PARABELLUM PROTOCOL

6 Months of Structured Programming with 3 Progressive Training Phases to Maximize Your Results

✅ WHO IT'S FOR:

• Individuals who are serious about training properly and want a clear, structured plan without second-guessing their approach.
• Intermediate to advanced lifters with a basic understanding of fundamental exercises.
• Those eager to learn new training methods and push their limits.

✅ REQUIRED EQUIPMENT:

• A gym with basic equipment.
• If certain equipment is unavailable, alternative options are provided to ensure continuity in your training.

✅ WHAT'S INCLUDED:

• PHASE 1 (6 Weeks – Hybrid Strength Program):
  A structured program focused on strength development and load progression management. This phase includes a 4-day training split, plus 2 optional extra sessions for those who want to add a fifth workout day.
• PHASE 2 (8 Weeks – Increased Training Volume):
  In this phase, training volume is progressively increased. You'll follow a structured plan with two alternating 4-day training routines, which are clearly detailed within the program.
• PHASE 3 (8 Weeks – High-Intensity Training):
  This phase focuses on intensity. Similar to Phase 2, you'll have two different 4-day training splits to rotate weekly, with all details outlined in the program.
• DELOAD/RECOVERY WEEK:
  A crucial component of long-term programming, this section provides guidelines on how to properly implement a deload week. You'll also receive two different deload routines, allowing you to choose the one that best suits your needs.

Additionally, you'll find:
✔️ An introductory section explaining each phase and how to approach the program.
✔️ Guidelines on incorporating aerobic work.
✔️ A standardized ab workout routine.
✔️ General tips on optimizing your results.

⚠️ Important Notice

This is NOT a personalized training program. It is designed to help you maintain an active training regimen and improve your physical condition. This program is intended for healthy individuals and does not take into account specific medical conditions or physical limitations.