Trieste Home Lab
Phase 2: Precision Pivot
Power
Engine 1
Posterior
Engine 2
V-Taper
Engine 3
A
Strength Protocol

Structural Power

Focus
Legs / Push Volume
Tempo
3s Eccentric & Pauses
Equipment
25kg DBs, Stepper
Trieste Power Cycle
Structural Power
C2 / Retatrutide Override
Strict verticality required on Goblets. Pre-load protein safely to offset muscular breakdown.
I

Maximal Tension Supersets

Execute Pair 1 completely before moving to Pair 2. No bouncing.
Pair 1: The Heavy Load (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
Goblet Squats
Torso vertical, elbows tucked. C2 Guardrail Active.
25kg x 1
10–12 Reps
1B
Stepper DB Bench Press
Use stepper as bench. Deep stretch at bottom. 3s Eccentric.
25kg x 2
8–10 Reps
Pair 2: Athletic Stability (3 Rounds)
Rest 60s
2A
Reverse Lunges
Controlled descent. Focus on knee stability.
15kg x 2
10 / Leg
2B
Kneeling DB Overhead Press
No leg drive. Core locked, neutral neck.
15kg x 2
10 Reps
II

Finisher: Triceps Flush

Push to absolute failure on final set.
#
Exercise
Load
Target
3A
DB Skullcrushers
Lie on stepper. Keep elbows pointing toward ceiling.
10kg x 2
3 x Failure
C2 Remained Neutral
Pump Site Unobstructed
Trieste Engine Cycle
Engine 1: Base
Zone 2 Telemetry
Strict 0.0 IOB mandated. Nose breathing only to guarantee pure fat oxidation and preserve CNS.
I

Mitochondrial Base Protocol

Strictly on the Stationary Bike. Avoid high resistance spikes.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Gradual climb. Focus on cadence. Do not breach 110 bpm early.
A
10:00 – 55:00
Steady State (Zone 2)
Lock HR strictly between 115–120 bpm. Pure flush.
C
55:00 – 60:00
Cooldown
Zero resistance flush. Let HR drop.
Strictly Nose Breathing
Zero IOB
Trieste Power Cycle
Posterior Heritage
C2 / Neutral Spine Mandatory
Zero "looking up" during hinges. Eye gaze stays 1.5m in front on floor. Yellow light on pullovers: keep head supported.
I

The 170kg Memory

Pair 1: Heavy Pull (4 Rounds)
Rest 90s
#
Exercise
Load
Target
1A
DB Suitcase Deadlift
Keep DBs at sides to avoid trap/neck strain. No shrugging at top.
25kg x 2
10 Reps
1B
One-Arm DB Tripod Row
Hand on stepper. Back parallel to floor.
25kg x 1
8 / Arm
Pair 2: Hinge Stability (3 Rounds)
Rest 60s
2A
Single-Leg RDL
Hold DB in opposite hand of working leg. High balance demand.
15kg x 1
12 / Leg
2B
DB Pullovers
YELLOW LIGHT: Head perfectly supported on stepper. Feel serratus.
15kg x 1
12 Reps
II

Finisher: Forearm Builder

3A
Zottman Curls
Curl up palms up, slow descent palms down.
10kg x 2
3 x 10–12
Trieste Engine Cycle
Engine 2: Tempo
I

Lactate Threshold Protocol

Steady state power output on the Bike. No joint impact.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Progression. Build smoothly up to 140 bpm.
A
10:00 – 40:00
Sweet Spot
Sustained power. Lock HR at 145–155 bpm. Keep cadence locked.
C
40:00 – 50:00
Cooldown
Spin down to flush legs.
Trieste Power Cycle
V-Taper Aesthetic
I

Aesthetic Engineering Volume

Focus on deep stretches and strict isolation. No ego lifting.
Pair 1: Chest Expansion (3 Rounds)
Rest 60s
#
Exercise
Load
Target
1A
Stepper DB Flyes
Focus on massive stretch at bottom, "hug" at top.
10/15kg x 2
12–15 Reps
1B
Stepper DB Close-Grip Press
Press DBs tightly together to maximize inner-pec tension.
25kg x 2
10 Reps
Pair 2: Core & Delts (4 Rounds)
Rest 60s
2A
DB Lateral Raises
Slight forward lean. Strict isolation, no shrugging.
7.5/10kg x 2
15–20 Reps
2B
DB Renegade Rows
Anti-rotation focus. Wide foot stance for stability.
15kg x 2
10 (Total)
II

Finisher: Brachialis

3A
Hammer Curls
Keep elbows pinned to ribs.
15kg x 2
3 x 10
Trieste Engine Cycle
Engine 3: Crisis
T1D Glycogen Crash Warning
High-intensity interval spikes trigger a delayed insulin hypersensitivity. Monitor closely 2-4 hours post-workout.
I

VO2 Max Intervals Protocol

Massive EPOC driver. High CNS demand. On the bike.
Phase
Time
Specifications
W
10 Mins
Warm-Up
Easy flush. Prepare the engine.
A
4x Rounds
4x4 Intervals
4 mins @ RPE 9 (160+ bpm) followed immediately by 3 mins active recovery (< 120 bpm).
B
Final Min
Empty the Tank
1 min absolute max sprint finisher. Leave nothing.
C
Post-Sprint
Cooldown
Easy spinning until HR returns near baseline.
The Trieste Protocol — Phase 2 Precision Pivot