Trieste Home Lab
Phase 3: The 400m Engine
Structural A
Engine 1
Engine 2
Structural B
Engine 3
A
Strength Protocol

Structural A Anterior & Chassis

Focus
Chest / Shoulders / Triceps + Anterior Leg
Density
Strict 60s Between Rounds
Equipment
25kg, 15kg, 10kg, 7.5kg DBs, Stepper
Trieste Power Cycle
Structural A — Anterior & Chassis
C2 Guardrail & Retatrutide Floor
Strict neutral neck on the kneeling press. Defend the 190g daily protein floor — deficit is active, V-Taper is the prize.
I

The Press & Chassis

Lunge primes the knee for the run engines. 3s eccentric on the bench.
Pair 1: Press & Chassis (4 Rounds)
Rest 60s
#
Exercise
Load
Target
1A
Reverse Lunges
3s controlled eccentric to prep the knees for running. Tracking over the toe.
15kg x 2
10 / Leg
1B
Stepper DB Bench Press
Deep stretch at bottom. 3s eccentric. Drive through the chest, not the shoulders.
25kg x 2
8–10 Reps
Pair 2: V-Taper Width (4 Rounds)
Rest 60s
2A
Kneeling DB Overhead Press
Tall kneeling. Lock the ribcage down. C2 strict.
15kg x 2
10 Reps
2B
DB Lateral Raises
Slight forward lean. Strict isolation. No trap shrugging.
7.5/10kg x 2
15–20 Reps
II

Finisher: Triceps Flush

3 Rounds
Rest 45s
#
Exercise
Load
Target
3A
DB Skullcrushers
Lie on stepper. Elbows pointing at ceiling. Slow eccentric to forehead.
10kg x 2
To Failure
3B
Close-Grip Push-Ups
Hands narrow, elbows tucked to ribs. Max lockout.
BW
To Failure
C2 Remained Neutral
190g Protein Hit
Pump Site Unobstructed
Trieste Engine Cycle
Engine 1 — Lactate Threshold
Glucose Sink Warning
Sustained High Z3 / Low Z4 burns pure glycogen. Throttle the overnight basal profile tonight to defend against the 12h delayed crash.
I

The 400m Base

Run or Bike. 25 minutes sustained. Teach the body to clear lactate at speed.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Progressive build. Climb HR steadily, do not breach 140 bpm early.
A
10:00 – 35:00
Main Engine (LT)
Sustained at 145–155 bpm. Comfortably uncomfortable. Locked cadence, even breath.
C
35:00 – 45:00
Cooldown
Easy flush. Drop HR below 110 bpm before stopping the clock.
Held 145–155 bpm
Basal Throttled
Post-Session Carb In
Trieste Engine Cycle
Engine 2 — 5x4 VO2 Max
T1D Glycogen Crash Warning
RPE 9 in Zone 5. Massive glycogen drawdown. Throttle the overnight basal profile. Stroke volume expansion is the prize, not the pace.
I

The Crucible — Stroke Volume Expansion

The Run. 5 rounds of 4 mins on / 3 mins walking recovery.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Light jog flowing into dynamic movement. Open the hips. Wake up the CNS.
A
10:00 – 45:00
The Crucible — 5x (4 on / 3 off)
5 rounds: 4 min @ 160+ bpm (RPE 9) → 3 min walking recovery. Match pace round to round — discipline over heroics.
C
45:00 – 50:00
Cooldown
Slow walk home. Mandatory lactate flush. HR below 110 bpm before sit-down.
5 Rounds Completed
Basal Throttled
CGM Stable Post-Session
Trieste Power Cycle
Structural B — Posterior Heritage
C2 / Neutral Spine Mandatory
Zero "looking up" on hinges. Eye gaze stays 1.5m in front on floor. Yellow light on pullovers: head supported. Neutral neck on rear delt flyes.
I

Back, Rear Delts, Posterior Leg

Pair 1: The Heavy Pull (4 Rounds)
Rest 60s
#
Exercise
Load
Target
1A
DB Suitcase Deadlifts
The 170kg memory. Gaze 1.5m ahead. C2 protected. No shrugging at lockout.
25kg x 2
10 Reps
1B
One-Arm DB Tripod Row
Hand on stepper. Back strictly parallel to floor. Dead stop.
25kg x 1
8 / Arm
Pair 2: Upper Back 3D (3 Rounds)
Rest 60s
2A
DB Pullovers
YELLOW LIGHT. Head supported perfectly on the stepper. Do not over-stretch the neck.
15kg x 1
12 Reps
2B
Seated DB Rear Delt Flyes
Seated on stepper, bent over knees. Neutral neck. Fly to hit the back of the shoulder.
7.5/10kg x 2
15 Reps
II

Finisher: Forearm Builder

3 Rounds
Rest 45s
#
Exercise
Load
Target
3A
Zottman Curls
Curl up palms up. Slow descent palms down.
10kg x 2
10–12 Reps
3B
Hammer Curls
Elbows pinned to ribs. Zero momentum.
15kg x 2
10 Reps
C2 Stayed Neutral
No Shrug at Lockout
Trieste Engine Cycle
Engine 3 — Speed Endurance
Peak EPOC — CNS Misfire Risk
10x1:1 max effort. If resting HR is elevated and legs feel dead, ABORT and switch to the Z2 flush below. Glycogen sink is at maximum.
I

The Spikes — Fast-Twitch Recruitment

Run or Bike. 10 rounds of 1 min Z5+ / 1 min absolute rest.
Phase
Time
Specifications
W
0:00 – 10:00
Warm-Up
Build to Zone 2. Include 2–3 short accelerations to wake up the fast-twitch.
A
10:00 – 30:00
10x (1 on / 1 off)
10 rounds: 1 min absolute max effort (Z5+) → 1 min slow walk / spin. No pacing on the on-minute.
C
30:00 – 35:00
Cooldown
Slow flush. HR must be stable under 100 bpm before stopping.
10 Rounds Hit
Basal Throttled
Carbs In Within 30 Min
The Trieste Protocol — Phase 3 The 400m Engine