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Step 1 of 11
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What are you training for?
This sets your rep ranges, rest periods and how the block progresses.
Build muscle
Hypertrophy focus — moderate reps, higher volume.
Lose fat
Higher reps, shorter rests, optional conditioning.
Get stronger
Heavy compounds, low reps, long rests.
General fitness
Balanced strength and conditioning.
Move better
Mobility and stability with light strength work.
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