Seven questions. Sixty seconds.
This program assumes you're already prepared. The questions below are the assumptions.
Yes on all seven → the beta cart opens.
No on any → you're routed to the fall list. Free.
No exceptions. The intake is the product.
You have access to a barbell, dumbbells, and a power rack.
Home gym, school weight room, commercial gym — any of those work. You'll need all three pieces, four days a week, for six weeks.
You can squat your bodyweight cleanly.
Full depth. Clean form. No knee cave. No back rounding. If a coach has ever told you to fix your squat before adding load — you're not ready for this block yet.
You can hold a wall sit for 60 seconds without collapsing.
Back flat against the wall. Thighs parallel to the floor. Sixty seconds, no breaks, no shake-out. The 6-week program runs on iso-extreme work — if you can't hold this baseline, the program will break you down before it builds you up.
You are sleeping 7 or more hours a night.
Half the program is recovery. Without sleep, the alarm-phase adaptation the program runs on doesn't happen. If you're at 5–6 hours, the conditioning work won't stick. Fix sleep first.
You can breathe through your nose under load.
Sustained nasal breathing during iso-extreme holds. Not breath-holding under exertion. Mouth-breathing under load tells me you're not at the readiness this program assumes.
You have not had a significant lower-body injury in the last 90 days.
Knee. Hip. Hamstring. Calf. Foot. If you're inside 90 days of any of those, the iso-extreme work will aggravate it. Wait, rehab fully, come back to the fall product.
You have 45 minutes, four times a week, for six weeks.
Mon · Tue · Thu · Fri. Jun 22 through Aug 2. If your schedule can't hold this — vacation, work, family — wait for the fall product. The protocol doesn't work in pieces.