Eight weeks split into strength blocks and density blocks. Sessions are 45–60 minutes with no wasted sets. Supersets move you through the workout without killing intensity.
3x if work is heavy. 4x for balanced weeks. 5x if you want the full program. Same progression, same structure — different dose.
Every session has a minimum-viable version. No time for accessories? Skip them. The compound work stays the same. You still progress.
You track what actually happens — not what the plan says should happen. The next session adjusts based on yesterday's reality, not Monday's optimism.
