Movement Systems // Advanced Gym Plan (Plateau Breaker)

Break plateaus and reignite progress with a power-driven 12-week gym plan.

The Codex Advanced Gym Plan is designed for those who’ve hit a training wall and want to sharpen their strength, speed, and athleticism. Across 12 weeks, you’ll rotate through two circuits:

• Circuit 1: Explosive Power & Conditioning
• Circuit 2: Strength & Athletic Control

You’ll find a comprehensive 12-week schedule that outlines how to effectively combine the circuits and maintain consistency throughout your training.

Additionally, a detailed list of all exercises included in the circuits is provided, complete with step-by-step instructions on proper form and technique to ensure safe and effective execution.

Circuit 1 – Explosive Power & Conditioning

1. Kettlebell Swing (Bottom, hamstrings, lower back)

Stand with feet shoulder-width apart and grasp the kettlebell from the floor. Swing it back between your legs by hinging at the hips, then drive your hips forward explosively to swing the kettlebell up to chest height. Let it fall naturally and repeat.

4–6 reps

2. Landmine Press (Core, chest, shoulders, triceps, sides)

Anchor one end of a barbell in a landmine slot or against a heavy plate. Take the other end in one hand, step into a split stance, and brace your core. Press the bar upward in a straight line, then lower under control. Switch arms after reps.

4–6 reps each side

3. Medicine Ball Power Slam (Core)

Pick up a medicine ball, extend it overhead as you rise onto your toes, then drive it into the floor with maximum force. Catch the rebound (or retrieve it) and continue fluidly.

4–6 reps

4. Counter-Movement Box Jump (Bottom, legs)

Stand in front of a sturdy box. Dip into a half squat, then explode upward to jump onto the box. Step down carefully and reset for the next rep.

4–6 reps

Circuit 2 – Strength & Athletic Control

1. Kettlebell Clean (Core, hamstrings, bottom, shoulders)

Place a kettlebell between your feet. Bend at the hips and knees, grip the handle, then explode upward using hip drive. Let the power come from your legs and hips—not your arm. As the kettlebell rises, rotate your hand and dip your elbow under so it lands softly at chest level, palm facing outward. Reverse and repeat.

4–6 reps each side

2. Bent-Over Row (Upper back, biceps)

With a barbell in hand and knees slightly bent, hinge forward until your torso is nearly parallel to the floor. Row the bar into your midsection, squeezing your shoulder blades together. Lower slowly.

4–6 reps

3. One-Arm Medicine Ball Wall Press (Core, shoulders, chest, triceps)

Stand in a split stance holding a medicine ball at chest height. With one arm, drive the ball explosively into a wall, catch the rebound, and repeat. Perform all reps on one side, then switch.

4–6 reps each side

4. Squat Jump (Bottom, legs)

Lower into a half squat, then jump vertically as high as possible. Land softly, reset, and repeat.

4–6 reps

How It Works

• Train 4 days per week, alternating between Circuit 1 and Circuit 2.
• Each week, progressively increase the number of rounds completed.
• Focus on explosive execution and controlled landings to maximize athletic carryover.
• Weeks 1–4: Foundation Phase (learn technique, build explosiveness)
• Weeks 5–8: Building Phase (increase volume, reinforce strength)
• Weeks 9–12: Mastery Phase (maximize power and control).
• Use the 12-week schedule table at the end to track your sessions.

NB: Rounds = complete the entire circuit that number of times.