Strength Training Plan

Design a structured, progressive strength program based on training age, available days, and equipment. Default to a barbell-and-dumbbells gym environment; note escapes for home and minimal equipment. This is general fitness guidance, not medical advice - consult a qualified coach or sports medicine professional for injuries or complex needs.

Establish Training Age and Frequency

Beginners (under 12 months consistent training) respond best to full-body sessions 3 days per week. Intermediates (1-3 years) benefit from 3-4 days using an upper/lower or push/pull/legs split. Advanced trainees (3+ years) typically need 4-5 days to drive progress. Match frequency to recovery capacity - more is not always better.

Core Movement Patterns

Every program should include all five patterns: hip hinge (deadlift, Romanian deadlift), squat (back squat, goblet squat), horizontal push (bench press, push-up), horizontal pull (row), and vertical pull (pull-up, lat pulldown). Vertical push (overhead press) is the sixth and should be included when shoulder health allows. These are the pillars; accessories are optional.

Progressive Overload Protocol

The default progression scheme for beginners: add weight every session (linear progression). For intermediates: add weight every week or every other week. Track every working set. When the prescribed reps are hit across all sets with good form, add 2.5-5 kg to upper body lifts and 5 kg to lower body lifts next session. If progression stalls for 2 consecutive weeks, deload (reduce load by 10-15% for one week) before pushing again.

Rep and Set Ranges

For strength (1RM focus): 3-5 sets of 3-5 reps at 80-90% effort. For hypertrophy (size focus): 3-5 sets of 6-12 reps. For endurance or work capacity: 2-4 sets of 12-20 reps. Mixing ranges across a program is normal - compound lifts heavier, accessories lighter.