ATG Zero Principles Integrated
Spinal Decompression: Use passive hangs and backward sled pulls or reverse walking to unload the lumbar spine before and after lifting.
Full-Range Lower Body: Every leg movement prioritizes a pain-free, knee-over-toe and deep-flexion path without heavy axial loading on the spine.
Tibia & Foot Foundation: Direct tibialis and calf engagement to bulletproof lower limbs and absorb kinetic shock.
Monday - Chest & Triceps
ATG/Warm-Up:
3 rounds of 5 minutes backward walking or sled pull
15 ATG split squats (bodyweight, elevating front foot slightly if needed).
Flat Bench Press:
4 sets x 8–10 reps
Incline Dumbbell Press:
3 sets x 10–12 reps.
Dips (ATG/Full Range):
3 sets max reps (focus on a deep, controlled stretch).
Triceps Overhead Extension (Dumbbell or Cable):
3 sets x 12–15 reps.
Poliquin Step-Ups / VMO Work:
3 sets x 15 reps per leg
Tuesday - Back & Biceps
ATG/Warm-Up:
3 sets of 30-second dead hangs from a pull-up bar (lumbar decompression)
20 tibialis raises against a wall.
Chest-Supported Row or Seated Cable Row:
4 sets x 8–10 reps
Pull-Ups or Lat Pulldowns:
3 sets x 6–10 reps
Straight-Arm Pulldowns:
3 sets x 15 reps
Incline Dumbbell Biceps Curls:
3 sets x 10–12 reps
Seated Hammer Curls:
3 sets x 12 reps
Wednesday - Legs (Bulging Disc-Safe & ATG Zero Focus)
ATG/Warm-Up:
Backward walking (5 mins)
25 ankle/calf raises
20 tibialis raises.
ATG Split Squat (Bodyweight):
3 sets x 8–10 reps per leg
Jefferson Curls (Very Light Weight / Mastery First):
3 sets x 10 reps
Slant Board or Heel-Elevated Goblet Squat:
3 sets s 12–15 reps (
Nordic Hamstring Curls (or Banded Leg Curls):
3 sets x 5–8 reps.
Tibialis Raises (Incline or Banded):
3 sets x 20–25 reps.
Thursday - Shoulders
ATG/Warm-Up:
3 rounds of dead hangs (30 seconds)
external rotation band work.
Seated Dumbbell Overhead Press:
4 sets s 8–10 reps
Dumbbell Lateral Raises:
4 sets x 12–15 reps.
Face Pulls:
3 sets x 15–20 reps
Upright Cable Rows (Low angle):
3 sets s 12 reps.
Elephant Walks / Hamstring Mobility:
3 sets x 10 reps per leg
Friday - Biceps & Triceps
ATG/Warm-Up:
5 minutes backward walking
15 ATG split squats per leg.
Barbell or EZ-Bar Biceps Curls:
4 sets x 8–10 reps.
Close-Grip Bench Press:
4 sets x 8–10 reps
Preacher Curls:
3 sets x 10–12 reps.
Triceps Rope Pushdowns:
3 sets x 12–15 reps.
Seated Zottman Curls:
3 sets x 10 reps.