A personal protocol for mass, strength, and physical architecture. Structured. Evidence-based. Minimal noise.
NIKO
PROGRESSIVE OVERLOAD · EAT TO GROW · SLEEP IS TRAINING · LATERAL RAISES EVERY SESSION · PROTEIN FIRST · COMPOUND LIFTS BUILD FRAMES · PROGRESSIVE OVERLOAD · EAT TO GROW · SLEEP IS TRAINING · LATERAL RAISES EVERY SESSION · PROTEIN FIRST · COMPOUND LIFTS BUILD FRAMES · PROGRESSIVE OVERLOAD · EAT TO GROW · SLEEP IS TRAINING · LATERAL RAISES EVERY SESSION · PROTEIN FIRST · COMPOUND LIFTS BUILD FRAMES ·
01 · TRAINING PROTOCOL
FRAME BUILDER
4-DAY MASS PROTOCOL
Structured for maximum frame expansion. Shoulder-width priority, compound-first architecture.
SESSION PROGRESS0 / 6 · 0%
Barbell Bench Press
4 sets
6–8 reps
3 min
Primary mass builder. Control descent.
Overhead Barbell Press
4 sets
6–8 reps
3 min
King of shoulder mass. Stand when possible.
Incline Dumbbell Press
3 sets
8–10 reps
2 min
Upper chest thickness.
Lateral Raises
4 sets
12–15 reps
90s
THE frame widener. No swinging.
Cable Lateral Raises
3 sets
15 reps
60s
Finish with constant tension.
Tricep Dips
3 sets
10–12 reps
90s
Arm thickness starts with triceps.
FRAME NOTE
Lateral raises appear on multiple days intentionally. The lateral deltoid is your highest-leverage muscle for visible frame width. Hitting it 2–3× per week with controlled volume produces visible changes within 8 weeks.