health.

Read this first

The plans are general training and nutrition information for healthy adults. They are not medical advice and they are not made for you personally.

See a doctor first if

you have a heart, lung, joint or metabolic condition, take regular medication, are pregnant or have recently given birth, have a history of eating disorders, or have not been active for a long time.

Stop if

you feel chest pain, dizziness, sharp pain or anything that feels wrong. Get medical help.

Your responsibility

You train at your own risk. Use a rack with safety bars for squats and bench presses, and stop every set short unless the plan marks it in red.

Last updated 10 November 2026.