Week 1

Wave 1 — Reconnection to Load

Return-to-training ramp, run at full historical exercise/set volume from day one (§A.2) — capped by RPE ceiling and tempo, not by suppressed sets, because tendon lags muscle in the return window. Builds movement competence Weeks 1-3, closing with a planned deload in Week 4.

Only 3 days this week?

A short week is not a failed week — the program is built to degrade gracefully (SHARED-CONTEXT invariant §8.5). Do the fallback session below instead of Conditioning · Reconnection, Chest · Reconnection, Shoulders · Reconnection, Arms · Reconnection, never in addition to them.

Substitute sessionChest, Shoulders & Arms — 3-day substitute · Reconnection