Barbell first

Getting strong is simple to describe and hard to keep doing. The coaching here is built to make the second part easier.

Lift

Squat, deadlift, press, row and pull-up carry the plan. Accessory work earns its place by supporting those lifts. Loads go up slowly and on purpose.

Fuel

Enough protein, enough food and meals you will actually repeat. Eating is there to support training, not to become a second job.

Recover

Sleep and rest days are programmed like sessions. Progress happens between workouts, so the plan protects that time.

What the coach is not

This is general wellness guidance, not medical advice. For pain, injury, medication or any health condition, see a qualified professional.