Welcome to PARABELLUM: RELOADED

"Train for war. Build the machine. Then learn to wield it."
This is not just a training program. It’s a personal war cry. A mission. A return to dominance. A chance to reforge your physical self through adversity, consistency, and calculated intensity.

I’m Coach Rich, founder of Parabellum Fitness, and this is my personal blueprint for rebuilding a battle-hardened physique from the ground up. After falling back to 205 lbs and spending time in a recovery phase, I made the decision to recommit to my full physical potential. This is the exact strategy I’ll be blogging, living, breathing, and bleeding through — and I invite you to do it with me.

This isn't a restart. It's a resurrection. Every set. Every stretch. Every session is a reclaiming of my throne.

The goal?
To rise back to 245 lbs of lean, resilient, and battle-ready muscle. To move with power. To stand with posture. To become the embodiment of what I teach.

But it’s more than that.

This isn’t about numbers on a scale. It’s about reclaiming what was earned. It’s about reestablishing control over our bodies, our discipline, and our performance. It’s about walking into any room knowing your body can endure, dominate, and inspire. It’s about mastery — over your body, your schedule, your limits.

So whether you're rebuilding like me or building from scratch, this program is designed to forge a version of you that not only looks like a warrior — but performs like one.

Let’s get to work.

WHAT IS PARABELLUM: RELOADED?

Parabellum: Reloaded is a long-form, deeply intentional hypertrophy and athletic development program designed to:

  • Build lean, symmetrical muscle mass

  • Restore and enhance joint mobility and control

  • Reinforce movement quality and postural mechanics

  • Improve core strength, explosiveness, and tactical athleticism

But beyond those bullet points, Parabellum: Reloaded is a call to arms. It’s for the overworked trainer. The ex-athlete with unfinished business. The combat veteran navigating life post-duty. The gym rat coming back from a setback. It’s for the everyday warrior who knows their best self is waiting on the other side of structured sacrifice.

Mission Duration: 8 to 10 months
Objective: Rebuild from 205 to 245 lbs of lean, powerful, and functional muscle.
Methodology: Grounded in hypertrophy science, motor control theory, and performance training. Refined through the lens of personal failure and hard-earned wisdom.

THE PHILOSOPHY BEHIND PARABELLUM

Parabellum means "prepare for war" in Latin. It's not just a name — it's a mindset. The Parabellum Training System is a structured, multi-phase approach to building a powerful body that is equal parts aesthetic and capable. It refuses the typical tradeoffs between show and go. Between mass and movement. Between symmetry and savagery.

Too many programs make you choose between muscle size, mobility, and performance. Parabellum refuses that compromise. Instead, we focus on the integration of:

  • Volume-based hypertrophy training

  • Neuromuscular refinement and movement control

  • Explosive, functional athletic performance

By emphasizing these pillars across distinct but connected phases, we forge a body that is:

  • Dense and defined

  • Mobile and precise

  • Explosive and enduring

The philosophy behind Parabellum is rooted in discipline, adaptability, and movement intelligence. It’s about building a machine, then upgrading the software that drives it. It’s about creating a body that functions like a weapon system — durable, reliable, and terrifyingly efficient.

WHO THIS PROGRAM IS FOR

This is not a beginner program. It’s designed for:

  • Intermediate to advanced trainees coming off a layoff, injury, or maintenance period

  • Athletes who want to blend size with real-world function

  • Tactical populations, trainers, or ex-military rebuilding physical dominance

  • Lifters who’ve hit a plateau and need a smarter approach

  • Anyone ready to put in the work, twice a day if necessary, to build a complete body

This program demands respect — for recovery, for mechanics, for nutrition. It is not an easy 8-week shortcut to the beach. This is a year-long march toward total optimization.

If you want fluff workouts or shortcuts, this isn’t for you.

If you want structure, progression, and purpose — welcome home.

PROGRAM OBJECTIVES & STRUCTURE

OVERARCHING GOALS

  1. Hypertrophy Volume Mastery

    • Achieve 10–12 direct working sets per muscle group per week

    • Integrate German Volume Training (GVT), FST-7, and tempo-controlled overloads

    • Use compound and isolation supersets to achieve muscle fatigue and fiber recruitment

  2. Motor Control & Stability

    • Restore full-body movement integrity

    • Improve core strength, control, and unilateral capacity

    • Teach the nervous system to coordinate efficiently and prevent injury

  3. Athletic Rebuild & Tactical Readiness

    • Reintroduce sprinting, jumping, crawling, and carrying mechanics

    • Build explosive capacity with rate-of-force development (RFD) principles

    • Translate raw strength into usable athletic force

  4. Mobility & Recovery

    • Reinforce every training day with 15-minute mobility sessions, twice daily

    • Build bulletproof joints, tissue resilience, and deep flexibility

    • Include breath work, nervous system down-regulation, and fascia mobility work

  5. Nutritional Compliance

    • Follow a high-protein nutrition protocol with meal timing and recovery priority

    • Include macronutrient planning and hydration protocols to match training output

PHASE OUTLINE

Each phase is built on the Parabellum Pillars and tailored to the adaptations needed for that specific block. They are progressive, yet cyclical — you can run the entire campaign or repeat specific phases based on personal needs.

PHASE 1: REBUILD (Weeks 1–6)

Primary Goals:

  • Core reactivation and CNS reset

  • Hip, t-spine, and shoulder mobility

  • Pattern restoration and postural correction

  • Foundation for strength work in later phases

Structure:

  • 5 days of focused resistance work

  • 1 optional conditioning/mobility hybrid day

  • Daily AM/PM mobility flow (15 minutes each)

  • Targeted work for structural balance

  • Some two-a-days for lagging muscle groups or volume imbalances

PHASE 2: RELOAD (Weeks 7–20)

Primary Goals:

  • Volume hypertrophy surge

  • Progressive overload via tempo + density

  • Symmetry, growth, and GVT-style blocks

  • Functional strength alongside aesthetic improvement

Structure:

  • 5–7 training days/week, some with 2-a-days

  • Advanced hypertrophy systems including drop sets and stretch-induced sets

  • Pre-fatigue and finishers used tactically

  • Progressive overload built weekly

  • Macro-calibrated nutrition plan to support growth

PHASE 3: REIGNITE (Weeks 21–32)

Primary Goals:

  • Power development & explosive control

  • Sprint mechanics, carries, jumps, agility

  • Athletic force transfer from muscle built

  • Injury-proofing through dynamic stress exposure

Structure:

  • Olympic lift derivatives, plyos, med ball slams

  • Speed blocks and zone 2 conditioning

  • Tactical movement and rotational work

  • Blended days for strength + speed + skills

PHASE 4: REFINED (Weeks 33–40)

Primary Goals:

  • Aesthetic refinement, symmetry, density

  • High-rep metabolic stress circuits

  • Advanced bodyweight work and mobility

  • Sculpting, polish, and peak physique development

Structure:

  • Focus on symmetry and tissue quality

  • Conditioning blocks to strip fatigue

  • High-skill mobility training

  • Prehab and injury prevention

DAILY STRUCTURE & SUPPORT SYSTEMS

Each training day includes:

  • Warm-up and activation protocols

  • Primary + accessory strength work

  • Core integration / stability focus

  • Optional PM session for lagging muscle groups

  • Stretch/mobility work twice per day

  • Pre-sleep parasympathetic recovery routine

Each week is structured to deliver balanced volume across all major muscles, ensuring hypertrophy and performance do not come at the cost of mobility or symmetry. Recovery and regeneration are non-negotiable. Without them, this machine breaks.

You will not overtrain — you will under-recover.

FUELING THE MISSION: NUTRITION

To support 10–12 high-quality sets per muscle per week and multiple daily sessions, nutrition must be locked in.

Baseline Nutritional Strategy:

  • Protein: 1.0–1.2g per pound (goal = 225–300g/day)

  • Carbs: Moderate-high training days, low-moderate off days

  • Fats: 0.3–0.5g per pound

  • Water: 1 gallon minimum

  • Meals: 4–6 evenly spaced, each with protein and fiber

  • Timing: Post-workout meals prioritized

Supplements Recommended:

  • Creatine monohydrate (5g daily)

  • Whey isolate protein

  • Omega-3s (2g EPA/DHA combined)

  • Magnesium glycinate (for recovery)

  • Electrolyte blend for hydration

  • Collagen + Vitamin C (joint and tendon recovery)

  • Beta-alanine + Citrulline (Phase 2-3 performance boosters)

WHY BLOG THIS JOURNEY?

Because this isn’t just a program — it’s personal.

Every week, I’ll be posting breakdowns, struggles, PRs, meals, and mobility logs. You’ll see the good, the bad, the sore, the strong.

If I skip a stretch session, you’ll know.
If I crush a new PR, you’ll see that too.
If I lose focus, I’ll correct course publicly.

This is a raw, transparent rebuild process. I want it to inspire you to take your own training seriously, or to restart after setbacks. If it’s been six months since you’ve trained consistently, I’m showing you how to climb back.

Together, we go to war.

Stay tuned for WEEK 1: PHASE REBUILD coming next. I’ll break down every lift, every stretch, every tempo cue, and every mindset shift.

Train hard. Train smart. Prepare for war.
- Coach Rich