Training
This section answers: what to do, how much, and how to progress. Strength and cardio have clear roles; periodization avoids plateaus.
After reading you should: pick training types for your goal → set weekly frequency → progress with overload.
Module overview
| Topic | Path | Core question |
|---|---|---|
| Strength | strength | Exercises, sets, load |
| Cardio | cardio | Type, zones, pairing with lifting |
Weekly skeleton (general)
Adjust ratios by primary goal; example: health + moderate muscle gain.
| Day | Type | Duration | Intensity |
|---|---|---|---|
| Mon | Strength (upper push/pull) | 45–60 min | RPE 7–8 |
| Tue | Rest or easy cardio | 20–30 min | conversational |
| Wed | Strength (lower) | 45–60 min | RPE 7–8 |
| Thu | Rest | — | — |
| Fri | Strength (full or weak points) | 45 min | RPE 7 |
| Sat | Cardio (optional) | 30–45 min | moderate |
| Sun | Full rest | — | — |
tip
RPE (1–10): 7 ≈ ~3 reps left; 8 ≈ ~2 reps left. Not every set to failure.
Periodization (simple)
| Phase | Weeks | Approach |
|---|---|---|
| Adapt | 2–4 | Learn patterns, moderate load |
| Build | 4–8 | Progress weight or reps; log sessions |
| Deload | 1 | −30–40% volume or load |
| Repeat | cycle | Variation or new target |
Pre / post session checklist
Before
- Sleep ≥ 6 h (ideal 7–8)
- ≥ 48 h since last hard session for same muscles
- 5–10 min warm-up (joint prep + ramp sets)
- Main lifts first
After
- Log weight, sets, RPE
- Optional 5 min walk or stretch
- Protein + carbs within 24 h (see nutrition)
Next steps
- Strength detail → strength training
- Cardio → cardio
- Block it on Sunday → weekly plan