Train harder.
Eat smarter.
Get stronger.

Bodybuilding

3 sets · main lifts 6-10 reps · rest 60-120s

Train close to failure (1-2 reps in reserve). Add reps, then weight.

Powerlifting

4 sets · main lifts 3-5 @ 75-85% 1RM (RPE 7-8) reps · rest 3-5 min

Squat, bench and deadlift first. Add 2.5-5 kg each week while bar speed stays good.

Powerbuilding

4 sets · main lifts 4-6 (RPE 8) reps · rest 2-3 min main / 90s accessories

Heavy compound first, then hypertrophy accessories.

Fat Loss

3 sets · main lifts 8-12 reps · rest 30-60s (pair exercises as circuits)

Keep rest short and work dense. Keep lifting heavy-ish to hold muscle.

Beginner Strength

3 sets · main lifts 5 reps · rest 2-3 min

Add a little weight every session while form stays clean.

Home Gym

3 sets · main lifts 6-12 reps · rest 60-90s

Use slow tempos and pauses when weights are light.

PB Banana Smoothie

A thick peanut butter and banana shake that tastes like dessert.

Chicken Fajita Bowls

Sheet-pan fajita chicken and peppers over rice and beans.

Turkey Chili

Hearty batch-cooked turkey and bean chili.

Protein Pancakes

Fluffy oat-based pancakes with a full scoop of protein.

Salmon & Quinoa

Roasted salmon with quinoa and greens.

Protein Brownies

Fudgy brownies with whey and oat flour.