Notorious 6
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Notorious 6 — Home Protocol
W1 — Control Base
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W2
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W4
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W5
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W6
Week 01 of 06 · Control Base
WEEK 1
CONTROL
BASE
BASE
Movement Foundation · Tempo Discipline · Position Ownership
This week establishes the technical standard for the entire program. Not max weight. Not exhaustion.
Learning positions. Controlling tempo. Building confidence with structure.
Every rep should look intentional.
Week 1 Specifications
Days3 Full-Body
Session~45 Min
Conditioning10–12 Min
Tempo3 sec down
Intensity1–2 RIR
Week 1 Objectives
Learn every movement pattern precisely
Control the eccentric — 3 seconds down
Full range of motion on every rep
Understand effort — stop 1–2 reps before failure
Build confidence with the structure
3 sessions this week — all full body
00Non-Negotiable Standards
Control the eccentric
~3 seconds down on every lowering phase — always
Full range of motion
Every rep, every set — no shortcuts on depth or extension
No rushing between exercises
Transitions matter — walk in, set up, then begin
Breathe with control
Don't panic under fatigue — the breathing is a skill too
Stop 1–2 reps before failure
On strength work — the goal is clean reps, not grinding
The Week 1 Mandate
"If it feels easy — slow it down.
If it feels hard — control it better."
If it feels hard — control it better."
This week builds your movement foundation. Every rep you do here sets the pattern for weeks 2 through 6. The work compounds — so does the sloppiness. Earn the right to go heavier by mastering this first.
01Training Sessions
Three Days.
Full Body.
Every Session.
Reset
Mobility + Activation
5–8 min
Neck CARs 5 each direction
Arm Circles + Swings 10 each
Inchworm → World's Greatest Stretch 5 reps
90/90 Hip Rotations 5 per side
Move slow. Open up joints. Don't rush into the work.
Build
Strength Work
3 × 10 · 60–90s rest
Exercise
Sets × Reps
Coaching Cue
Goblet Squat / Front Squat
3×10
3 sec down — chest tall throughout
DB Bench Press / Push-Ups
3×10
Control the bottom — full lockout at top
DB Romanian Deadlift
3×10
Push hips back — stretch the hamstrings
Focus on feeling the movement — not surviving it. Position before load.
Rest 60–90 sec between sets
Teach
Movement Refinement
2 × each
Split Squat
2×8
Per side · balance + control
Dead Bug
2×10
Core stability — slow
1-Arm DB Row
2×10
Pull with elbow — pause at top
Move slower than you think you need to. This is skill work.
Perform
Conditioning Circuit
10 min AMRAP
10 Minute AMRAP
As Many Rounds
As Possible
As Possible
10
Bodyweight Squats
8
Push-Ups
10
Walking Lunges
20s
Plank Hold
Goal: steady, controlled pace — not all-out. Form holds every single round.
Reset
Mobility + Activation
5–8 min
Hip Hinge Drill 10 reps — wall touch drill
Bird Dog 10 total — slow and controlled
T-Spine Rotation 5 per side
Glute Bridge 10 reps — pause at top
Prime the hinge pattern and activate the posterior chain before loading.
Build
Strength Work
3 sets · 60–90s rest
Exercise
Sets × Reps
Coaching Cue
RDL — Barbell or Dumbbell
3×10
Push hips back — not knees forward
1-Arm DB Row
3×10
Strong pull — pause — slow lower
DB Overhead Press
3×8
Brace core hard — ribs down throughout
Hinge day — the RDL is the anchor. Hamstring stretch is the cue, not weight.
Rest 60–90 sec between sets
Teach
Stability Work
2 × each
Glute Bridge
2×12
Squeeze glutes — pause at top
Incline Push-Ups
2×10
Build the pressing pattern safely
Bird Dog
2×10
Stability over speed — every rep
Stability over speed. These movements teach the body to control, not just move.
Perform
Conditioning Circuit
10–12 min
10–12 Minute Circuit
Continuous
Effort
Effort
8
Romanian Deadlift
10
Dumbbell Rows
8
Push-Ups
30s
Carry or Dead Hang
Hinge-dominant. The posterior chain gets trained under fatigue — maintain hinge quality throughout.
Reset
Mobility + Activation
5–8 min
Arm Swings 10 reps each direction
Cossack Squats 5 per side — deep range
Lunge + Rotation 5 per side
Ankle Rocks 10 reps — full range
Full-body flow day — the reset should open up the whole kinetic chain.
Build
Strength Work
3 × each · 60–90s rest
Exercise
Sets × Reps
Coaching Cue
DB Reverse Lunge
3×10
Step back — stay tall — stay balanced
DB Floor Press
3×10
Elbows to floor — controlled press up
KB Swing (light)
3×12
Hinge, not squat — hips drive the bell
The swing is skill work — keep it light and focus on the hip snap. Not arms, not squat. Hips.
Rest 60–90 sec between sets
Teach
Movement Refinement
2 × each
Step-Ups
2×10
Drive through the working leg
Side Plank
2×20s
Body in a straight line — hips up
Band Pull-Apart
2×12
Upper back — controlled tension
Third day — the body is tired. This is where control matters most. Earn it here.
Perform
Conditioning Circuit
12 min steady
12 Minute Steady Circuit
Full Body
Flow
Flow
10
Reverse Lunges
10
Push-Ups
12
KB Swings
20s
Plank Hold
Full-body integration. Close the week with controlled, continuous effort. Form holds — no exceptions in the final session.
02End-of-Week Standard
What Week 1
Should Give You.
✓
Pattern Clarity
You understand every movement — squat, hinge, push, pull, core, carry.
✓
Better Coordination
You feel more coordinated by Day 3 than Day 1. The patterns are starting to click.
✓
Controlled Fatigue
You finish workouts tired but not destroyed. Conditioning was challenging — not survival.
✓
Form Under Fatigue
The AMRAP looked like your strength work. Control held when it was tired.
If It Went
Wrong — Adjust.
If you feel this
Exhausted and sloppy by the end
Slow down next session. The tempo is the medicine.
If you feel this
Too easy — cruising through it
Tighten your tempo and control. Slow is harder than fast.
The Adjustment Rule
Week 2 adds load. Week 3 adds complexity. The foundation you build here determines how much those progressions pay off. Don't rush past Week 1.
Final Coaching Note — Week 1
This week sets
your identity.
Not who works out.
Who trains.
your identity.
Not who works out.
Who trains.
— Notorious 6 Standard
Anyone can
Go Hard
Exhaustion is easy to manufacture. Intensity doesn't require skill or structure.
Few can
Go Controlled
Moving with intent. Training with structure. Building control before chaos. That's the difference.
Week 1 is where your training identity gets set. Not as someone who just shows up and works out — but as someone who moves with intent, trains with structure, and builds control before chaos.
The temptation this week is to go harder. Add more weight. Finish faster. Resist it. Every one of those impulses will cost you later.
The system is progressive. Week 2 adds load. Week 3 adds complexity. Week 4, 5, and 6 push harder than this week imagines possible right now. But none of that works without what you're doing here.
Week 1 is not the boring part. Week 1 is the foundation that makes everything else real.