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Today's Targets
Calories0 / 2400 kcal
Protein0 / 180 g
Carbs0 / 250 g
Fats0 / 70 g
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This Week
The Program · PPL Strength A/B
Progression: Big 3 — hit the top of the rep range on all sets at RPE ≤ 8, then add ~5 lb (bench), 5–10 lb (squat), 10 lb (deadlift) next week. Everything else — double progression: add reps to the top of the range, then add load and reset. Deload every 4–6 weeks.
Cardio: 20–30 min Zone 2 daily, kept away from heavy squat/deadlift hours. Core: your own routine on Days 1, 3, 5, 7.
Cardio: 20–30 min Zone 2 daily, kept away from heavy squat/deadlift hours. Core: your own routine on Days 1, 3, 5, 7.
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