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2 days per week, ideally at least one rest day between.

Builds lean muscle → firmer shape

Improves metabolism

No high-impact cardio

Safe, joint-friendly exercises

Strength-focused, not exhausting

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Stong - Firm - Confident

Repeat the same 4-week block, but start slightly heavier or more controlled each time.

2 days gym-based, (RiR progression)

A structured strength program built around fundamental compound lifts to make you stronger, more capable, and more confident in everyday life.

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Foundations of Strength

RiR for guidance, you can adjust the weight if it is way out of the prescreibed RiR (+/-1 RiR)The block autocalculate the weight from previousd sessions. you can repeat the block as many times as you like.

3 days gym-based  (% progression)

Strength & Sweat is a higher-intensity gym program designed for people who want to train hard, build strength, and improve conditioning — all in one structured plan.

This program combines foundational compound lifts with supersets to create challenging, efficient workouts that push effort without sacrificing good technique.

It’s ideal for those who already have some gym experience and want sessions that feel demanding, productive, and time-efficient.

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Strength & Sweat

Repeate the block, start with heavier weight each time.

3 days gym-based (RiR progression) with supersets.

3 days per week,
Providing more work volume
Ideally at least one rest day between.

Builds lean muscle → firmer shape

Improves metabolism

No high-impact cardio

Safe, joint-friendly exercises

Strength-focused, not exhausting