Year around protocol

[Broken Atlas]

Body stats

Age 29
Current weight 107kg
Height 189cm
Goal full cycle up building

Duration ~77 weeks

Phase 0: Preparatory Diet Block (No fixed duration, dependent on body fat percentage)

• Testosterone E: 125mg per week (split into 2 doses)
• Weeks 1–4: 2.5mg Mounjaro 1x weekly
• Weeks 5–8: 5mg Mounjaro 1x weekly
• From Week 9: 10mg Mounjaro 1x weekly

Goal: Drastically reduce body fat to the 12–15% range (likely a 20kg weight loss) without the pressure of a fixed weekly target and without making the diet too aggressive.

Phase 1: Main Growth Block (17 Weeks)

• Testosterone E: 250mg per week (split into 2 doses)
• From Week 7: 100mg Trenbolone Acetate per week (reasoning: ability to react faster to side effects and clear the substance from the body more quickly if things become critical)

Phase 2a: Substance Plateau, Nutrition remains Bulking (12 Weeks)

• Testosterone E: 125mg per week (split into 2 doses)

Goal: Recovery from the Growth Block, further gradual muscle gain.

Phase 2b: Substance Plateau and Maintenance (True Cruise) (18 Weeks)

• Testosterone E: 125mg per week (split into 2 doses)

Goal: Muscle preservation and recovery before the next diet phase.

Phase 3: Cut Finishing Block (10 Weeks)

• Testosterone E: 125mg per week (split into 2 doses)
• Drostanolone E: 400mg per week (split into 2 doses)

Goal: Maintaining mass and "looksmaxing" toward the end of the diet.

Training Protocol (dynamic rest days taken when needed not fixed)

Day 1 – Push (Chest + Shoulders + Triceps)​

• Incline Chest Press (Machine): 3 working sets
• Butterfly: 2 working sets
• Machine Shoulder Press: 2 working sets
• Dumbbell Lateral Raises: 2 working sets
• Cable Lateral Raises: 2 working sets
• Rope Pushdowns: 2 working sets
• Overhead Extensions (Seated): 2 working sets

Day 2 – Back (Thickness + Width + Forearms)​

• Wide-Grip Lat Pulldown: 1 warm-up set, 3 working sets
• Close-Grip Cable Rows: 1 warm-up set, 2 working sets
• Wide-Grip Rows: 1 warm-up set, 2 working sets
• Reverse Fly (Rear Delts): 2 working sets
• Trap Shrugs: 2 working sets
• Face Pulls: 2 working sets
• Cable Wrist Curls: 3 working sets (new)

Day 3 – Legs + Additional Chest​

• Lying Leg Curl (Unilateral): 1 warm-up set, 3 working sets
• Hack Squats: 1 warm-up set, 3 working sets
• Leg Extensions: 3 working sets
• Smith Machine Calf Raises: 2 warm-up sets, 2 working sets
• Adduction: 3 working sets
• Hip Thrusts: 2 warm-up sets, 4 working sets
• Butterfly: 2 working sets (new)

Day 4 – Arms + Shoulders​

• Preacher Curls: 1 warm-up set, 2 working sets
• Bayesian Curls: 2 working sets
• Overhead Shoulder Press: 1 warm-up set, 3 working sets
• Cable Lateral Raises: 2 working sets
• Rope Pushdowns: 2 working sets
• Overhead Extensions: 2 working sets
• Hammer Cable Curls: 2 working sets
• Cable Wrist Curls: 3 working sets

Day 5 – Chest + Back​

• Butterfly: 2 working sets
• High-to-Low Cable Flies: 2 working sets
• Unilateral Lat Pulldown (D-Handle/Cuffs): 1 warm-up set, 3 working sets
• Close-Grip Rows: 1 warm-up set, 3 working sets
• Wide-Grip Rows: 1 warm-up set, 2 working sets
• Reverse Fly (Rear Delts): 1 warm-up set, 2 working sets
• Trap Shrugs: 2 working sets
• Face Pulls: 3 working sets

Day 6 – Legs​

• RDL: 1 warm-up set, 2 working sets
• Hack Squats: 1 warm-up set, 3 working sets
• Smith Machine Calf Raises: 2 warm-up sets, 2 working sets
• Adduction: 2 working sets
• Leg Extensions: 2 working sets (new)
• Leg Curls: 2 working sets (new)

Day 7 – Arms + Shoulders + Light Chest​

• Bayesian Curls: 2 working sets
• Hammer Cable Curls: 2 working sets
• Cable Lateral Raises: 3 working sets
• Rope Pushdowns: 2 working sets
• Overhead Extensions: 2 working sets
• Cable Wrist Curls: 3 working sets
• Butterfly: 2 working sets (new)

 

[Broken Atlas]

May 30th 26

Preparation for Phase 0

After half year break from sports due to medical reasons have to fix my diet back to natural, non or low processed foods for the meals, upping protein (protein powder one of the few high processed foods to consume) and fixing my sleep schedule.

Macro goals: 250-260g protein / 175g carbs / 60g fat

Going with 4 meals per day + 2 shakes per day (1st whey ((clear)) 2nd casein before sleep)

Fixing supplement scheduel

Start training again

~ 5 extra weeks of prep before phase 0 starts currently natty

Feeling is a bit chaotic, many things to manage and fix, concerned how performance will be at best (specially with the former broken bone)

Also flattened mood cs have to start from 0 again

Hoping to be able to climb back to previous performance

(No pics for that state cs feeling way to disgusted)

 

[Donvitosharkone]

Body stats

Age 29
Current weight 107kg
Height 189cm
Goal full cycle up building

Duration ~77 weeks

Phase 0: Preparatory Diet Block (No fixed duration, dependent on body fat percentage)

• Testosterone E: 125mg per week (split into 2 doses)
• Weeks 1–4: 2.5mg Mounjaro 1x weekly
• Weeks 5–8: 5mg Mounjaro 1x weekly
• From Week 9: 10mg Mounjaro 1x weekly

Goal: Drastically reduce body fat to the 12–15% range (likely a 20kg weight loss) without the pressure of a fixed weekly target and without making the diet too aggressive.

Phase 1: Main Growth Block (17 Weeks)

• Testosterone E: 250mg per week (split into 2 doses)
• From Week 7: 100mg Trenbolone Acetate per week (reasoning: ability to react faster to side effects and clear the substance from the body more quickly if things become critical)

Phase 2a: Substance Plateau, Nutrition remains Bulking (12 Weeks)

• Testosterone E: 125mg per week (split into 2 doses)

Goal: Recovery from the Growth Block, further gradual muscle gain.

Phase 2b: Substance Plateau and Maintenance (True Cruise) (18 Weeks)

• Testosterone E: 125mg per week (split into 2 doses)

Goal: Muscle preservation and recovery before the next diet phase.

Phase 3: Cut Finishing Block (10 Weeks)

• Testosterone E: 125mg per week (split into 2 doses)
• Drostanolone E: 400mg per week (split into 2 doses)

Goal: Maintaining mass and "looksmaxing" toward the end of the diet.

Training Protocol (dynamic rest days taken when needed not fixed)

Day 1 – Push (Chest + Shoulders + Triceps)​

• Incline Chest Press (Machine): 3 working sets
• Butterfly: 2 working sets
• Machine Shoulder Press: 2 working sets
• Dumbbell Lateral Raises: 2 working sets
• Cable Lateral Raises: 2 working sets
• Rope Pushdowns: 2 working sets
• Overhead Extensions (Seated): 2 working sets

Day 2 – Back (Thickness + Width + Forearms)​

• Wide-Grip Lat Pulldown: 1 warm-up set, 3 working sets
• Close-Grip Cable Rows: 1 warm-up set, 2 working sets
• Wide-Grip Rows: 1 warm-up set, 2 working sets
• Reverse Fly (Rear Delts): 2 working sets
• Trap Shrugs: 2 working sets
• Face Pulls: 2 working sets
• Cable Wrist Curls: 3 working sets (new)

Day 3 – Legs + Additional Chest​

• Lying Leg Curl (Unilateral): 1 warm-up set, 3 working sets
• Hack Squats: 1 warm-up set, 3 working sets
• Leg Extensions: 3 working sets
• Smith Machine Calf Raises: 2 warm-up sets, 2 working sets
• Adduction: 3 working sets
• Hip Thrusts: 2 warm-up sets, 4 working sets
• Butterfly: 2 working sets (new)

Day 4 – Arms + Shoulders​

• Preacher Curls: 1 warm-up set, 2 working sets
• Bayesian Curls: 2 working sets
• Overhead Shoulder Press: 1 warm-up set, 3 working sets
• Cable Lateral Raises: 2 working sets
• Rope Pushdowns: 2 working sets
• Overhead Extensions: 2 working sets
• Hammer Cable Curls: 2 working sets
• Cable Wrist Curls: 3 working sets

Day 5 – Chest + Back​

• Butterfly: 2 working sets
• High-to-Low Cable Flies: 2 working sets
• Unilateral Lat Pulldown (D-Handle/Cuffs): 1 warm-up set, 3 working sets
• Close-Grip Rows: 1 warm-up set, 3 working sets
• Wide-Grip Rows: 1 warm-up set, 2 working sets
• Reverse Fly (Rear Delts): 1 warm-up set, 2 working sets
• Trap Shrugs: 2 working sets
• Face Pulls: 3 working sets

Day 6 – Legs​

• RDL: 1 warm-up set, 2 working sets
• Hack Squats: 1 warm-up set, 3 working sets
• Smith Machine Calf Raises: 2 warm-up sets, 2 working sets
• Adduction: 2 working sets
• Leg Extensions: 2 working sets (new)
• Leg Curls: 2 working sets (new)

Day 7 – Arms + Shoulders + Light Chest​

• Bayesian Curls: 2 working sets
• Hammer Cable Curls: 2 working sets
• Cable Lateral Raises: 3 working sets
• Rope Pushdowns: 2 working sets
• Overhead Extensions: 2 working sets
• Cable Wrist Curls: 3 working sets
• Butterfly: 2 working sets (new)

Dear Broken Atlas

First of all, I think you're doing something that many people skip: you're trying to build a long-term plan instead of just thinking about the next 12 weeks.

That said, if I were sitting across from you having a coffee, I'd tell you that your biggest challenge is not the cycle design. It's the fact that you're coming back after six months away from training due to medical issues and you're already planning 77 weeks ahead.

Right now I'd forget about Tren, Mast, EQ and all the later phases for a moment.

Your Phase 0 is actually the most important phase of the entire plan.

You are 107 kg at 189 cm. If you can genuinely get down into the 12-15% range while rebuilding training habits, fixing sleep, improving food quality and recovering your previous performance, you'll set yourself up for a far better growth phase than any drug adjustment ever could.

One thing I would strongly suggest: don't make the mistake of chasing bodyweight loss too aggressively with Mounjaro. The goal isn't to become lighter. The goal is to arrive at the growth phase healthy, hungry to train and metabolically responsive.

Your training split looks good overall, but after six months off I'd be very careful with recovery during the first 8-12 weeks. The temptation will be to train like your old self. Your joints, tendons and connective tissue may disagree.

The broken bone is actually the thing that concerns me most in your entire post, not the compounds.

If performance feels poor initially, don't panic. Muscle memory is real. Strength usually comes back much faster than people expect. The first 2-3 months are often mentally harder than physically hard because you're constantly comparing yourself to your previous peak.

Also, stop saying you're "starting from zero".

A guy who trained seriously before and is returning after a layoff is not starting from zero.

You're starting with experience.
You're starting with muscle memory.
You're starting knowing how to diet.
You're starting knowing how to train.

That's a huge advantage.

My advice would be simple:

Focus on Phase 0 until you genuinely feel healthy, strong, sleeping well and enjoying training again.

Take progress photos even if you hate how you currently look. The photos you don't want to take today will be the ones you'll be happiest to have six months from now.

And if you eventually reach Phase 1 at 12-15% body fat, healthy, motivated and performing well, you'll probably gain more muscle from the food, training and consistency than from adding Tren at week 7.

The plan is good.

Just don't let the excitement of the future distract you from the work that needs to happen right now.

Shark

 

[Broken Atlas]

Dear Broken Atlas

First of all, I think you're doing something that many people skip: you're trying to build a long-term plan instead of just thinking about the next 12 weeks.

That said, if I were sitting across from you having a coffee, I'd tell you that your biggest challenge is not the cycle design. It's the fact that you're coming back after six months away from training due to medical issues and you're already planning 77 weeks ahead.

Right now I'd forget about Tren, Mast, EQ and all the later phases for a moment.

Your Phase 0 is actually the most important phase of the entire plan.

You are 107 kg at 189 cm. If you can genuinely get down into the 12-15% range while rebuilding training habits, fixing sleep, improving food quality and recovering your previous performance, you'll set yourself up for a far better growth phase than any drug adjustment ever could.

One thing I would strongly suggest: don't make the mistake of chasing bodyweight loss too aggressively with Mounjaro. The goal isn't to become lighter. The goal is to arrive at the growth phase healthy, hungry to train and metabolically responsive.

Your training split looks good overall, but after six months off I'd be very careful with recovery during the first 8-12 weeks. The temptation will be to train like your old self. Your joints, tendons and connective tissue may disagree.

The broken bone is actually the thing that concerns me most in your entire post, not the compounds.

If performance feels poor initially, don't panic. Muscle memory is real. Strength usually comes back much faster than people expect. The first 2-3 months are often mentally harder than physically hard because you're constantly comparing yourself to your previous peak.

Also, stop saying you're "starting from zero".

A guy who trained seriously before and is returning after a layoff is not starting from zero.

You're starting with experience.
You're starting with muscle memory.
You're starting knowing how to diet.
You're starting knowing how to train.

That's a huge advantage.

My advice would be simple:

Focus on Phase 0 until you genuinely feel healthy, strong, sleeping well and enjoying training again.

Take progress photos even if you hate how you currently look. The photos you don't want to take today will be the ones you'll be happiest to have six months from now.

And if you eventually reach Phase 1 at 12-15% body fat, healthy, motivated and performing well, you'll probably gain more muscle from the food, training and consistency than from adding Tren at week 7.

The plan is good.

Just don't let the excitement of the future distract you from the work that needs to happen right now.

Shark

Hi Donvutosharkone,

Thank you for your kind words, that really felt good.

I think the protocol reflects how my knowledge about this stuff grew over the past month considering how my stacks before were.
I never saw the protocol, ir substances as my as my biggest, or most important challenge, I viewed that as the easiest topic to have but also very risk caring so I naturally dedicated a good piece of mental energy and time to it while creating.
While its not the most important character on my journey back its a part of doing this sport for me personally. I couldn't see me doing the sport without enhancement.

I also know and do focus on the specific phase I am rn, already creating plans for future phases theoretically has nothing to do for me with not focusing practically on the current phase beeing in.

The mounjaro is a experiment, I dont really see the need rn to take as high dosis as hunger drastically suppressing like the 7.5-10mg, but i do see the use for the low 2.5lg dose to flatten out food noise and binge eating attacks while beeing on diet and creating lot stress in my system due to a caloric deficit. The deficit wasn't panned to be super agressiv, I thought smth in the range from 500-750 a day.

The former broken bone concerns me also the most cause im scared to not beeing able to get the full performance back to it.

Reading what I already start with again lightened my mood, but I meant smth different with starting from 0.

Im not really excited about the tren, or any substance, these are just the tools I chose.

I'll try to take your advice and taking picture of me, it just really challenges me doing so. Seeing the now state but knowing the how it was state still fucks around in my head and I just made my peace with it just stopping when I got back what I lost. Sometimes it just is like that and not trying to accept a me I dont want to.