Progressive overload: 5 application methods, kg load increments by exercise, double progression model, and 3-block programme structure explained.
The Push-Pull-Legs split trains each muscle group twice weekly across 6 days. Covers exercise selection rationale, weekly volume, and recovery logic.
A beginner full body workout plan for 3 days per week across 12 progressive weeks. Includes exact sets, reps, and load increment rules per phase.
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