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The Blueprint Decisions

Choosing your training split

Exercise selection: compounds first

Sets, reps, and rest that match your goal

Quick check: program design

Putting It Together

Build your week, line by line

Warm-ups that prepare instead of exhaust

Quick check: building the week

Principles only pay off when they become a schedule. This module walks you through building a complete weekly program step by step: choosing the split that fits your real life, selecting exercises that earn their place, and setting sets, reps, and rest so every session drives progress.

Designing Your Program

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