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Goal: repeatable training that fits real life. Clean reps, sustainable effort.

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Setup (do once)

1. Choose your weekly track (2, 3, or 4 days/week).
2. Run Week A for 2–4 weeks before changing anything.
3. Use Low Energy / Travel Mode anytime life gets heavy.

Choose your training track (Read the dropdown for more info)

• Option 1 —> Foundation Track (2 days/week)
• Option 2 —> Performance Track (3 days/week)
• Option 3 —> High Capacity Track (4 days/week)

Progression rules (simple)

• Keep 1–2 reps in reserve on most sets.
• Add load only when reps are clean and controlled.
• During stressful weeks: reduce sets before you reduce frequency.
• Missed time? Just return to the next session.

Substitution rules (simple)

Use this anytime life circumstances force you to change the workout.

Step 1 — Keep the pattern