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Phase 7
Training Programs
Choose a complete multi-week program, follow the weekly calendar, progress exercises, and track completion from start to finish.
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Program Rules
- Progress load after hitting the top of the rep range.
- Keep most working sets near RPE 7–9.
- Reduce volume during the scheduled deload week.
- Repeat a load if technique or RPE falls outside target.
Training schedule
Program Workouts
Next-session guidance
Progressive Overload
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