Notorious 6
Notorious 6 — Home Protocol
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Week 02 of 06 · Volume Build
WEEK 2
VOLUME
BUILD
BUILD
More work · More load · Less rest · Same control
Week 1 gave you control. Week 2 puts it to work.
More sets. Slightly heavier loads. Shorter rest.
The standard does not change.
You should feel "working hard, but still in control."
Week 1 → Week 2 Changes
Variable
Week 1
Week 2
Build Sets
3 sets
4 sets ↑
Teach Sets
2 sets
3 sets ↑
Rest
60–90 sec
60–75 sec ↓
Conditioning
10 min
12–15 min ↑
Effort
~6/10
~7/10 ↑
Standards Upgraded
Add 1 sec pause at bottom on key lifts
Rest 60–75 sec max between sets
Last 2–3 reps feel challenging — not sloppy
Push to 7/10 effort in conditioning
3 full-body sessions — more volume, same control
00What Changed
↑ Added This Week
Pauses at the Bottom
Where noted, hold the bottom position for 1 full second before driving up. This removes momentum, increases time under tension, and exposes weakness in positional control.
Applied: Split Squat, Glute Bridge, Goblet Squat
↑ Added This Week
4th Working Set
Every BUILD movement goes to 4 sets this week. The fourth set is where this week lives — after three sets of solid work, the body wants to break. The fourth set is where the adaptation happens.
All BUILD exercises: 3 sets → 4 sets
Maintained
3 Sec Eccentric
The 3-second lowering tempo from Week 1 stays. It's not a Week 1 thing — it's a permanent standard. Heavier load with controlled tempo is how you grow.
Maintained
Movement Standards
Full range of motion, controlled breathing, stop 1–2 reps before failure. Heavier load does not excuse a shorter range. The standard holds — or the load drops.
01Training Sessions
More Sets.
Same Quality.
Higher Effort.
Reset
Mobility + Activation
↑ More range
5–8 min
Same sequence as Week 1 — but move with more intent and deeper range. You know these movements now. Use that familiarity to go further into each position.
Build
Strength Work
↑ 4 sets · 60–75s rest
4 × 8–10
Exercise
Sets × Reps
Coaching Cue
Goblet Squat / Front Squat
4×8–10
3 sec down + 1 sec pause at bottom
DB Bench Press / Push-Ups
4×8–10
Controlled stretch at bottom — full lockout
DB Romanian Deadlift
4×8–10
Deeper hinge than Week 1 — feel the difference
↑ Slightly heavier than Week 1. If form holds across all 4 sets — add weight next session.
Rest 60–75 sec max · No longer than that
Teach
Movement Refinement
↑ 3 sets · Pauses
3 × each
↑ Pause
Split Squat
3×8
Per side · pause at bottom · 1 sec hold
↑ +2 reps
Dead Bug
3×12
Core tension — don't let it relax
↑ 3 sets
1-Arm DB Row
3×10
Controlled pull — full contraction
Pauses remove momentum. That's the point. Slow and uncomfortable is the correct feeling here.
Perform
Conditioning Circuit
↑ 12–15 min
12–15 min AMRAP
12–15 Minute AMRAP
Steady Pace.
Every Round.
Every Round.
10
Bodyweight Squats
10
Push-Ups
12
Walking Lunges
30s
Plank Hold
Minimal rest. Find your rhythm by minute 3–4. The last 5 minutes should feel like work — that's correct.
Reset
Mobility + Activation
↑ Cleaner, deeper
5–8 min
Same movements as Week 1 — cleaner, deeper, more intentional. The hip hinge drill should feel more natural now. Use that.
Build
Strength Work
↑ 4 sets
4 sets · 60–75s rest
Exercise
Sets × Reps
Coaching Cue
RDL — Barbell or Dumbbell
4×8–10
Slow stretch — feel every inch of the hamstring
1-Arm DB Row
4×8–10
Full contraction — pause at the top
DB Overhead Press
4×8
Brace hard — ribs down throughout the press
↑ Slightly heavier than Week 1. The fourth set is where density is built — don't skip it.
Rest 60–75 sec max
Teach
Isometric Control
↑ Pauses added
3 × each
↑ Pause
Glute Bridge
3×12
2 sec pause at top — squeeze glutes hard
↑ 3 sets
Incline Push-Ups
3×10
Build the pressing pattern — 3 sec down
↑ 3 sets
Bird Dog
3×10
Isometric hold at full extension — 1 sec
Adding isometric control — pauses teach the body to hold positions under tension, not just pass through them.
Perform
Conditioning Circuit
↑ 12–15 min
12–15 min
12–15 Minute Circuit
Stay Moving.
No Long Breaks.
No Long Breaks.
10
Romanian Deadlift
10
Dumbbell Rows
10
Push-Ups
30s
Carry or Dead Hang
Stay moving — no long breaks. The hinge quality must hold even when tired. That's the standard.
Reset
Mobility + Activation
↑ Deeper range
5–8 min
Same sequence — push deeper range than Week 1. The Cossack squat should get lower. The lunge rotation should get further. The body is ready for it now.
Build
Strength Work
↑ 4 sets · More swings
4 sets · 60–75s rest
Exercise
Sets × Reps
Coaching Cue
DB Reverse Lunge
4×8–10
Controlled step back — full balance each rep
DB Floor Press
4×8–10
3 sec down — pause when elbows touch floor
KB Swing
4×12–15
Powerful hinge — hips drive, arms follow
↑ KB Swing volume increases to 12–15 reps. The pattern is established — now build power in it.
Rest 60–75 sec max
Teach
Movement Refinement
↑ 3 sets · Longer holds
3 × each
↑ 3 sets
Step-Ups
3×10
Drive through working leg — no momentum
↑ +5 sec
Side Plank
3×25s
25 sec — longer hold, same control
↑ 3 sets
Band Pull-Apart
3×12
Upper back tension — control throughout
Third day of the week — fatigue is real. This is where control earns its meaning.
Perform
Conditioning Circuit
↑ 15 min steady
15 min continuous
15 Minutes — Continuous Work
Continuous.
Controlled.
Controlled.
12
Reverse Lunges
10
Push-Ups
15
KB Swings
30s
Plank Hold
This should feel like continuous work — not intervals. A full 15 minutes of managed, steady effort. Close the week here.
02End-of-Week Standard
What Week 2
Should Deliver.
✓
More Volume, Same Form
Four sets held the same standard as three. Form didn't degrade with the extra volume.
✓
Faster Recovery
Between sets and sessions, recovery feels quicker than Week 1. The capacity is building.
✓
Stronger and More Confident
The movements feel familiar. The weight feels manageable. Confidence in the patterns is real.
✓
Pacing During Conditioning
You find a rhythm in the AMRAP and hold it. No sprint-and-crash. Steady throughout.
If Something
Feels Wrong.
If You Feel
It Means
The Fix
Sloppy by set 4
Load is too heavy
Drop weight — do all 4 sets clean
Panicked breathing
Pace too fast
Slow the conditioning — control breathing first
Genuinely too easy
Load is too light
Slightly heavier — last 2–3 reps should work
Final Coaching Note — Week 2
Week 1 taught
you control.
Week 2 teaches
you how to work.
you control.
Week 2 teaches
you how to work.
— Notorious 6 Standard
This is where most people fall off. The excitement of a new program has faded. Week 1 was interesting — Week 2 is just work. That's the test.
The athletes who make it to Week 6 aren't the ones who were most motivated on Day 1. They're the ones who showed up on the days that felt like work and did the work anyway.
Stay consistent. Stay sharp. Stay controlled. Week 3 is where this gets tested — and you want to be ready for that.