Blog
Train with a plan, not a guess.
Short reads on adding weight, starting a first plan, and setting calories.
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A beginner 3-day full-body plan
A simple three-day week for a commercial gym. Squat, hinge, push, pull.
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How recommended weights work
The next weight comes from sets you already logged. Change it any time.
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Progressive overload, explained
Add a little weight, or a rep, when the work gets easy. Hold when it doesn’t. Deload after two misses.
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Setting calories and macros
Set calories and macros from your body and your goal, then eat towards them.