Minimum required stats at Lvl 5:
12 Attack
10 Def
10 Sp Atk
9 Sp Def
10 Speed
You can take 9 Speed,but you run a much higher risk of dying to Black Belt Hideki’s Machop


Poochyena: x2-x3 Tackle


Say yes to Birch’s 2nd question,go north to Brendan for a battle,receiving 11 potions from a guy in Oldale along the way


Rival 1:
Treecko: x3 Tackle


Go back down to the lab,receive Pokeballs,go back up,head west to Route 102 and talk to the kid on the bottom of the route


Youngster Calvin:
Zigzagoon: x2-x3 Tackle(2 shot is guaranteed with 13/14 attack at level 5)


Head west to Petalburg,go through the Wally catching tutorial,head west to the woods


Magma Grunt:
Poochyena: x4-x5 Tackle
If he gets you into Torrent,get a Water Gun in,then heal and use Tackle again
Sand Attack is a massive troll here and can be a big earlygame runkiller,so be wary of that as you do this fight


Get an Ether in a Pokeball and this hidden Balm Mushroom:

Get Echoed Voice from the boy right outside the woods to the left

Reset if you hit the Parasol Lady spinner here,she takes too long to defeat
Head to the Gym
Fight the schoolgirl


Schoolkid Georgia:
Geodude: x1 Water Gun


Leader Roxanne:
Geodude: x1 Tackle(to break Sturdy),x1 Water Gun
Nosepass: x4-x5 Water Gun
4 shot on Nosepass is more likely if he gets you in Torrent,but you don’t get him in heal range(Red health)


Go north to Route 116,grab the Repel next to the bug catcher spinner,fight Clark(Hiker right before the tunnel,3 Water Guns),get X Sp Atk on a far right ledge,head in the cave,


Repel, Heal to full, Teach Mudkip Echoed Voice over Mudslap(slot 4),Rock Tomb over Growl(slot 2), Fight the Grunt


Magma Grunt:
Poochyena: Rock Tomb, Water Gun x2


Head back out,go to Devon Corp and receive the letter,head back to Briney’s hut(under the entrance to the woods),head to Dewford


Go to the first house you see and grab the Silk Scarf,equip it on Mudkip,heal to full,head to the Gym(directly below the house)


Battle Girl Laura:
Meditite: x3 Echoed Voice


Heal to full


Black Belt Hideki:
Machop: x3 Echoed Voice


Battle Girl Tessa:
Meditite: x2-x3 Echoed Voice
Machop: x1 Echoed Voice
This Machop is much easier to deal with as the built-up power from Echoed Voice lets you 1-shot him,and this goes for pretty much any attack at level 5(that’s 12 or above)


Use an Ether on Echoed Voice and heal to full


Leader Brawly:
Machop: x3 Echoed Voice
Makuhita: x1 or 2 Echoed Voice


Pick up a Stardust in a rock above the hiker,and the Protein in a Pokeball above the cave


Go in the cave,talk to Steven,go out and to Route 109(Slateport)


Pick up a Soft Sand from the pink tuber girl(equip it on Mudkip),get a PP Up on the top-left corner of the beach,
go into the parts shop and into the 2nd floor of the museum,talk to Stern at the bottom of the room


Magma Grunt:
Numel: x1 Water Gun


Magma Grunt:
Zubat: x1 Rock Tomb
Numel: x1 Water Gun


Evolve! Teach Mudshot over Tackle


Go west to the Mart
Sell x1 PP Up, x1 Stardust, x1 Protein x1 Balm Mushroom, x10 Pokeball, x1 Great Ball,
Buy: x5 Super Potion,x6 Super Repel
This next shop depends on which strat for Rival 2 you choose to use: X Attack strats or X Sp Atk strats,which will be described when we get to that fight
X Sp Atk strats shop: x4 X Speed,x6 X Attack,x1 X Defense,x5 X SpAtk
X Atk strats shop: x4 X Speed,x8 X Attack,x1 X Defense,x2 XSpAtk

iMax1up strats shop:
x4 X Speed, 11 X Attack, 1 X Defense, 6 X SpAtk
x2 Super Potion, 4x Super Repel


Go north to Route 110
Poke Fan Isabel:
Minun: x2 Mud Shot or Rock Tomb, Mud Shot
Plusle: x2 Mud Shot


Heal to full+use a Repel before Rival 2
Rival 2:
X Sp Atk strat:
Slugma: x2 X Speed,x3 X Sp Atk,x2 Echoed Voice
Do not Teach Bide
Grovyle: x1 Echoed Voice
Wailmer: x1 Echoed Voice
X Atk strat:
Slugma: x2 X Speed,x2 X Attack,Rock Tomb x2
Do not Teach Bide
Grovyle: x2 Rock Tomb
Wailmer: x2 Rock Tomb


Collector Edwin(spinner):
Lombre: x2 Rock Tomb(x3 if Absorb’d)
Nuzleaf: x2 Rock Tomb


Take 2 Leppa trees at the end of the route


Once in Mauville,go to the Mart and buy Bulldoze,
head east and get the Mach Bike by simply mashing A through the textboxes,register then get on it,

teach Marshtomp Bulldoze over Echoed Voice(4th slot),re-equip Soft Sand, Turn off Exp. Share, Register and ride bike north then west to trigger this fight


Wally 1:
Ralts: x1 Bulldoze


Go in the gym


hit the red switch,fight the guitarist


Guitarist Kirk:
Magnemite: x1 Bulldoze
Electrike: x1 Bulldoze

Hit the blue switch, Talk to the youngster in the next room


Youngster Ben:
Electrike: x1 Bulldoze


Go up and hit the blue switch near the guitarist (not the one near the youngster you just fought),talk to the guitarist


Guitarist Shawn:
Voltorb: x1 Bulldoze
Voltorb: x1 Bulldoze


Hit the red switch(don’t talk to the Battle Girl),hit the blue switch again


Talk to Wattson
Leader Wattson:
Magnemite: x1 Water Gun,x1 Bulldoze
Magneton: x1 Bulldoze
Voltorb: x1 Bulldoze


Teach Rock Smash over Water Gun, Use Super Repel if you're confident in your movement.
Don’t heal until after Route 113,on 112 and 113 Brendan gives you 2 consecutive free heals,so there’s no need to use Potions


Rock Smash the rock,use a Super Repel before the grass if you didn't already(keep it up until after Mt. Chimney),
pick a Persim berry (pink berries) right after exiting the cave,battle the trainer before the secret base cutscene


Picknicker Carol(spinner):
Gulpin: x2 Mud Shot


Rich Boy Winston:
Electrike: x1 Bulldoze
Bagon: x2 Bulldoze
Makuhita: x2 Bulldoze (Don't heal paralysis)


After the cutscene with the Secret Base guy,go north to 113,fight the youngster
Youngster Neal:
Trapinch: x1 Bulldoze(x2 if bad Attack)
Electrike: x1 Bulldoze


Avoid the last 2 trainers,go west to Route 114 and easily avoid the trainers by going on the right side of the route and then heading left to the Pokemaniac


Parasol Lady Madeline(spinner):
Numel: x1 Bulldoze


Poke Maniac Steve:
Aron: Rock Smash x2


Camper Shane(spinner):
Minun: x2 Mud Shot
Volbeat: x1 Mud Shot,x1 Rock Tomb


Pick up the hidden Comet Shard(crater next to the spinner)
Head in Meteor Falls
Equip a Persim if you want to be safe


Double Magma Grunts:
Koffing: Bulldoze until it uses Self-Destruct
Mightyena: Rock Smash until dead(the amount of Rock Smashes depends on how much damage Grovyle does to him) 
Numel: x1 Bulldoze


Sell Comet Shard (and StarPiece if you got one from Rock Smash)
Buy: x11 Hyper Potions,x1 Revive,x7 Full Heal,x15 Max Repels


Activate Max Repels before grass,teach Strength over Rock Tomb


Head to the now unobstructed cable cars
Hiker Brice(spinner):
Numel: x1 Mud Shot
Machop: x1 Mud Shot


Magma Grunt:
Poochyena: X Atk x1, Bulldoze
Koffing: x2 Strength


Admin Tabitha:
Koffing: use Strength until he uses Self-Destruct,heal if below 38 HP
Numel: x1 Bulldoze


Equip a Persim,heal to full


Leader Maxie:
Mightyena: x1 X Speed, x1 X Attack (x3 if he doesn't swagger), Heal to Full, x1 Bulldoze, x1 Rock Smash
Camerupt: x1 Bulldoze
Golbat: x1 Strength


Head down the path(stay near the middle to avoid the trainers)to Lavaridge,
talk to the karate guy to get Swords Dance(Press B to say No to his question),head to the Gym


Trapdoor Navigation: Bottom,Right,Top,Left,Top,Right,Middle,(heal and equip soft sand) talk to the Kindler,Left
Kindler Andy:
Numel: x1 Bulldoze


Leader Flannery:
Slugma: x1 Bulldoze
Numel: x1 Bulldoze
Torkoal: x2 Mud Shot



Head to the Gym after Brendan takes you to Petalburg


Right Door
Ace Trainer Mary:
Delcatty: x3 Bulldoze


Right Door
Ace Trainer George:
Linoone: x1 X Attack , x1 Bulldoze,(x2 Mudshot if theif is used) x1 Bulldoze,


Use 1 Leppa on Bulldoze


Left Door
Ace Trainer Berke:
Zangoose: x3 Bulldoze
Heal to Full


Left Door
Leader Norman:
Slaking: x1 X Defense,x1 X Speed,x4 X Attack,Bulldoze x2
Heal with a Hyper Potion after using the 1st and 4th X Attacks
Vigoroth: x1 Bulldoze
Slaking: x1 Hyper Potion(Chip Away does 70-80% of your HP),x2 Bulldoze


Go to the water on Route 118 and teach Marshtomp Surf over Mudshot,use a Max Repel(keep this up for the rest of the run)
Surf east to have a cutscene that takes you to Southern Island


Magma Grunt/Admin Courtney Double Battle:
x2 Surf


Go through Route 119 and avoid all the trainers,pick up this PP Max just before the Weather Institute


Switch Latios to 1st slot then hit Restore below summary
PP Max Luster Purge, Teach Latios Surf over his 1st move(Mash A when teaching it), Give Persim Berry
Latios stat chart:
Special Attack
-Nat    74 to 82
Neu    83 to 92
+Nat   91 to 108
 
Speed
-Nat    63 to 72
Neu    71 to 80
+Nat   78 to 88


Talk to the Grunt above the table
Magma Grunt:
Grimer: x1 Luster Purge


Exit the Institute and go back in. This will make the Grunt you just fought move back so you can get to the stairs.


Magma Grunt:
Numel: x1 Surf
Mightyena: x2 Surf

Go below to avoid the tables to avoid an optional fight


Magma Admin Tabitha:
Camerupt: x1 Surf


Head west to fight Rival 3
Rival 3:
Slugma: x1 Surf
Grovyle: x1 Dragon Breath, x1 Luster Purge
Wailmer: x2 Dragon Breath


Head east to Route 120,run away from both Kecleons,go in the gym


Heal to Full, Give Latios the Mystic Water


Avoid all of the spinners
Winona:
Swellow: x3 X Sp Atk,x1 Surf
Altaria: x1 Dragon Breath
Skarmory: x1 Surf
Pelipper: Luster Purge till it dies


Go through Route 120 and 121 until you get to Lilycove,go south to Mt. Pyre
Avoid all the trainers
Pick up this Max Ether



Magma Grunt:
Koffing: x1 Surf, x1 Dragonbreath


Magma Grunt:
Numel: x1 Surf
Mightyena: x1 Surf x1 Dragon Breath


Teach Fly over Psycho Shift when you need to heal


Magma Grunt:
Mightyena: x1 Surf (x1 Dragon Breath)
Golbat: x1 Luster Purge


Magma Admin Courtney:
Camerupt: x1 Surf


Pick up a hidden Rare Candy in a tombstone just to the right of the stairs
Teach Latios Fly over Psycho Shift if you already haven't
Fly to Slateport
Go to the mart
Top vender,buy: x5 X Speed,x3 X Attack,x1 Guard Spec,x11 X Sp Atk
Bottom vender,buy: x11 Hyper Potion,x5 Full Restore,x1 Revive,x12 Max Repels
Head in the docks


Magma Grunt:
Mightyena: x1 Dragon Breath, x1 Surf, (x1 Surf)


Magma Grunt:
Numel: x1 Surf
Golbat: x1 Luster Purge


Heal to Full, Head to the center to trigger the Rival 4 fight


Rival 4:
Swellow: x1 X Sp Atk, x1 X Speed, x1 X Attack, x1 Surf
Grovyle: x1 Dragon Breath (x1 Luster Purge)
Magcargo: x1 Surf
Wailord: x1 Luster Purge (x1 Dragon Breath)


Go in the hideout(to the east)


Teleporter Order: Top-Left,stairs(avoid the grunts),Grunt,Right,Top-Left,Bottom,Right,Middle,Right,Right,Get Nugget+Master Ball,Middle,Left,Top,Left
Video of the movement: https://youtu.be/kxkhyCE3ToM?t=1h56m21s
Team Magma Grunt:
Mightyena: x2 Surf


Team Magma Grunt:
Numel: x1 Surf


Team Magma Grunt Horde: x1 Surf


Leppa Berry Surf, Heal to Full


Team Magma Admin Courtney:
Camerupt: x1 Surf


Surf east to Mossdeep
Go in the Gym
Avoid all the spinners(you don’t need to fight anyone in this Gym)
Up(Hit switch) ->  Down -> Up (Hit Switch) -> Up (Hit Switch) -> Left/Bottom (Hit Switch) -> Down -> Down -> Up
Make sure you have Marshtomp in 2nd slot for the upcoming fight


Tate/Liza:
Turn 1: x1 Surf,x1 X Sp Atk(on Latios)
Turn 2: x1 Surf,x1 X Sp Atk


Receive Dive from Steven,teach it to Marshtomp over Bulldoze
Surf south to Seafloor Cavern
Avoid the 1st Grunt(spinner),talk to the 2nd
Team Magma Grunt:
Mightyena: x2 Surf
Weezing: x1 Luster Purge


Rock Puzzle: https://youtu.be/kxkhyCE3ToM?t=2h10m23s


Maxie 2:
Mightyena: x1 Guard Spec,x1 X Speed,x2 X Sp Atk,x1 Surf
Weezing: x1 Luster Purge
Crobat: x1 Luster Purge
Camerupt: x1 Surf


Surf West to Sootopolis
Go in the Cave of Origin and catch Groudon with your Master Ball
After the cutscene,switch Groudon to first slot, hit restore, 
use the Rare Candy,teach him Smack Down over Rest(Slot 2), Teach over Precipe Claws(Slot 4),Equip Persim Berry,
(Fly to Sootopolis with the Touch Screen map to end up at the Center before you do this,saves a bit of movement)
Groudon stat chart:
Attack
-Nat    126 to 137
Neu    140 to 153
+Nat   153 to 168
 
Special Attack
-Nat   up to 97
Neu    up to 108
+Nat  up to 118
 
Speed
-Nat    77 to 89
Neu    86 to 99
+Nat   94 to 108


Ice floor puzzle movement:



Wallace:
Luvdisc: x1 Earthquake
Milotic: x1 Attack, x1 Earthquake
Whiscash: x1 Earthquake
Sealeo: x1 Earthquake
Seaking: x1 Earthquake


teach Latios Waterfall over Luster Purge,Use the Touch Screen map to Fly to Route 126
Surf to Evergrande
Deposit Latios and Castform in the PC,
make sure to not accidentally heal Marshtomp(we need him to be fainted by this point to avoid 2 double battles in Victory Road).


Ace Trainer Hope:
Froslass: x1 Overheat


Expert Bryn:
Hitmontop: x1 Attack, x1 Earthquake
If you heal Marshtomp on accident,purposefully let him faint on Throh.
Throh: x1 Earthquake


Ace Trainer Edgar:
Mawile: x1 Earthquake


Pick up the Hidden Elixir just above him

Avoid the walking trainer by hugging the left wall


Expert Theodore:
Sawk: x1 Earthquake


Wally 2:
Altaria: (x1 X Attack if bad Atk),x1 Smack Down,x1 Earthquake
Roselia: x1 Earthquake
Magneton: x2 Lava Plume(x1 Lava Plume if he gets burned)
Delcatty: x1 Earthquake
Gallade: x1 Earthquake


Deposit Marshtomp, Heal Groudon,Give Groudon the Red Orb,buy x5 Full Restore


E4 Sidney:
Mightyena: (x1 X Speed if bad Speed),x1 Lava Plume
Sharpedo: x1 Earthquake
Shiftry: x1 Lava Plume
Absol: x1 Lava Plume
Cacturne: x1 Lava Plume


E4 Phoebe:
Dusclops: x1 Overheat
Sableye: x1 Earthquake
Give up on bulk up
Banette: x1 Earthquake
Banette: x1 Earthquake
Dusknoir: x1 Overheat,x1 Earthquake


E4 Glacia:
Glalie: (x1 X Speed if less than 99 Speed),x1 Lava Plume
Walrein: x2 Earthquake
Froslass: x1 Earthquake
Froslass: x1 Earthquake
Glalie: x1 Lava Plume

Heal with a Full Restore
Teach Groudon Strength over Overheat (Slot 4) ,Swords Dance over Lava Plume(Slot 1)
Give Groudon the Silk Scarf


E4 Drake:
Altaria: x2 Swords Dance,x1 Smack Down,x1 X Speed,x1 Earthquake
Kingdra: x1 Earthquake
Flygon: x1 Strength
Flygon: x1 Strength
Salamence: x1 Smack Down


Champion Steven:
Skarmory: x3 Swords Dance,Full Restore,x1 Smack Down,(Full restore if he uses toxic), x1 Earthquake
Cradily: x1 Earthquake
Aggron: x1 Smack Down,x1 Earthquake
Claydol: x1 Strength
Armaldo: x1 Earthquake
Metagross: x1 Earthquake


Post-Credits Rival/Rival 5:
Swellow: x1 Smack Down
Wailord: Swords Dance until dead