Generate a training split from proven templates, then print it. Be clear on what this is: a solid framework, not a personalized plan. It can't see your injuries, your schedule, or how you actually recover.
Progression: add a small amount of weight or 1–2 reps whenever you hit the top of the rep range with good form. Leave 1–3 reps in reserve on most sets. Deload (drop volume ~40%) every 4–8 weeks or when recovery tanks.
Want it individualized?Apply for coaching and we\u2019ll build and adjust the whole thing around your body, schedule, and equipment.