Session A
8–12 reps
Machines
A stable, repeatable full-body session for building volume without wasting time.
How it works
A simple week.
Done properly.
The default is three or four full-body sessions. Each one is 45 minutes. One hard set per lift. Enough work to adapt, enough recovery to come back and do it again.
The five patterns
Build the base. Then build on it.
01
Squat
02
Hinge
03
Push
04
Pull
05
Carry
Session B
5–10 reps
Barbell / stability
Big lifts and controlled positions, with enough load to make strength move.
Session C
10–15 reps
Unilateral
Single-limb work to expose gaps, build control and keep both sides honest.
Optional 4th
As recovered
Repeat the weak link
A lighter full-body day or a repeat of the session that needs more practice.
What gets watched
Technique before the next kilo.
Before a heavier bar, there is a better position: a brace you can repeat, joints that stack, and a range you can control. That is the standard on the floor and in the feedback on an online plan.
When life gets busy, the plan flexes. You do not lose the work you have done or start from zero because one week was loud.
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