6-WEEK TOE-FRIENDLY BLOCK

Garage Beast

Upper hypertrophy while the toe heals.

Progression

Use double progression. When every prescribed set reaches the top of the rep range with clean form and target RIR, increase load. Barbell pressing: roughly +2.5-5 kg.

Toe return

  1. Current: leg extension + seated leg curl only, pain-free.
  2. Stage 1: light RDL - 2 x 8-10.
  3. Stage 2: RDL + light squat - 2-3 x 6-10.
  4. Stage 3: normal squat + RDL; reduce isolation - 3 x 6-10.
  5. Stage 4: normal lower-body training.
  6. Last: lunges, split squats, calf/explosive work and BJJ.

Only progress lower-body loading after the toe is adequately aligned/stable and activity is not causing increasing pain or swelling.

Data

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