Phase 1 — Foundation

Build movement quality and baseline strength. Every rep should be controlled. If you can't do a full push-up, do it from your knees — but track when you move to full. Frequency: 4 days on, 3 off.

Week 1

Learn the patterns

2–3 sets, easy pace

Week 2

Add a set

3 sets, full ROM

Week 3

Add reps

3 sets, +2–3 reps

Week 4

Deload

2 sets, 50% effort

Phase 1 priority: don't train to failure. Stop 1–2 reps before you can't continue. Your joints and tendons need time to adapt even when your muscles feel ready for more.