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The Building Blocks

What a program actually is

Sets, reps, and intensity — the rep-range map

Volume and frequency — how much, how often

Choosing Your Movements

Exercise selection — compounds and isolation

Choosing your split — how to organize the week

Putting It Together

Your first complete training week

Quick check: program design

Principles are useless until they become a plan. In this module you'll turn the science from Module 1 into a concrete weekly program — the right reps, the right amount of work, the right exercises, and a split that fits your life.

Building Your Program

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