https://swoledex.com/blog How to add weight, pick a first plan, and set calories. en https://swoledex.com/blog/beginner-full-body https://swoledex.com/blog/beginner-full-body Sun, 11 Oct 2026 00:00:00 GMT A simple three-day week for a commercial gym. Squat, hinge, push, pull. training beginners https://swoledex.com/blog/calories-and-macros https://swoledex.com/blog/calories-and-macros Sun, 11 Oct 2026 00:00:00 GMT Set calories and macros from your body and your goal, then eat towards them. nutrition https://swoledex.com/blog/progressive-overload https://swoledex.com/blog/progressive-overload Sun, 11 Oct 2026 00:00:00 GMT Add a little weight, or a rep, when the work gets easy. Hold when it doesn’t. Deload after two misses. training progression https://swoledex.com/blog/recommended-weights https://swoledex.com/blog/recommended-weights Sun, 11 Oct 2026 00:00:00 GMT The next weight comes from sets you already logged. Change it any time. weights progression