This cycle builds visible leg size while improving movement quality, joint tolerance, and recovery. Cycle 1 establishes the technical foundation—movement patterns, tempos, and effort levels that allow growth without wrecking your knees. Loads are heavy enough to stimulate muscle, yet clean enough to repeat weekly. This phase sets your baseline so future progress is earned. Expect structured leg sessions, smart volume, and clear progression. Show up consistently and let the process compound.

Cycle 2 builds on the foundation established in Cycle 1 by increasing stimulus while preserving movement quality and joint health. Loads progress gradually, volume becomes more intentional, and execution remains the priority. This phase shifts from learning to applying—pushing growth while maintaining clean reps and athletic control. Expect familiar movements, quality overload, and slightly higher demands on recovery. Respect the process, and let consistency drive visible results.

Convert the volume and work capacity built in Cycles 1–2 into denser, stronger, more powerful legs. This phase emphasizes higher force per rep, tighter execution, and controlled proximity to failure—while still protecting joints and movement quality.

Cycle 4 is a strategic recovery phase designed to restore joints, reduce accumulated fatigue, and resensitize muscles for future growth. Training volume and intensity are intentionally reduced while movement quality, range of motion, and tissue health are prioritized. This cycle maintains strength and muscle without pushing limits, allowing the body to recover while staying active.