Peretz Performance, LLC
Multi-sport, Basketball, Baseball , Football , Track & FieldBUILD is Phase 1 of the 12-Week Peretz Athlete Protocol. This block is designed to lay an unbreakable foundation by increasing work capacity, building lean tissue (hypertrophy), and fortifying joint and tendon integrity.
Utilizing a step-loading volume progression, BUILD ensures you adapt to high training volumes without neural burnout. Whether you are coming off a grueling season or preparing your body for heavy load, this block builds the movement quality and structural base required to handle elite power output.
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 10
B
Romanian Deadlift
3 x 10
C
Walking Lunges
3 x 10
D
Lying Leg Curl
3 x 12
E
Weighted Plank Hold
3 x 0:30
A
Bench Press
3 x 10
B
Chin-Up
3 x 10
C
DB Shoulder Press
3 x 10
D
Chest-Supported DB Row
3 x 12
E1
Tricep Pushdown
2 x 12
E2
DB Bicep Curls
2 x 12
A
Trap Bar Deadlift
3 x 8
B
Bulgarian Split Squat
3 x 10
C
Hip Thrust
3 x 10
D
Calf Raise
3 x 15
E
Dead Bug
3 x 12
A
Incline DB Bench Press
3 x 10
B
Pull-Up
3 x 8
C
DB Lateral Raise
3 x 12
D
Cable Facepull
3 x 15
E1
Hammer Curl
2 x 12
E2
DB Overhead Tricep Extension
2 x 12
