Progress-based Training
Strength-based training protocol with progression. 4-6 sessions per week.
Disclaimer — Research Use Only
Materials listed on this website are supplied for laboratory research only (Research Use Only). They are not intended for human consumption.
Day A — Push
- • Barbell bench press 4x5
- • Incline dumbbell press 3x10
- • Cable flyes 3x15
- • Overhead barbell press 4x6
- • Lateral raises 3x15
- • Tricep pushdown 3x12
Day B — Pull
- • Deadlift 4x5
- • Pull-ups 4x6-8
- • Barbell row 3x8
- • Lat pulldown 3x12
- • Barbell curl 3x10
- • Hammer curl 3x12
Day C — Legs
- • Barbell squat 4x5
- • Leg press 3x10
- • Barbell lunges 3x10
- • Leg extension 3x15
- • Lying leg curl 3x12
- • Standing calf raise 4x15
Progression principles
Double progression
I increase reps first, then weight. When I reach the top range — I add 2.5-5 kg.
Training log
I log every session. This is key to tracking progress.
Deload every 6-8 weeks
I reduce volume by 40-50% for nervous system recovery.
Cardio
3-4x per week LISS: 30-45 min brisk walking or cycling.
AI-Assisted Training
NewHow I use AI as an intelligent workout log, progression assistant and session planner — with a ready-to-copy master prompt.