Beginner progression options
- Add one or two reps per set.
- Add one short set.
- Add five to ten seconds to a hold or cardio interval.
- Use a slightly harder variation only after the current version is controlled.
Beginner Guide
Weekly Progression
A simple way to make training harder over time without jumping too fast.
What to avoid
- Changing exercise, reps, sets, and speed all at once.
- Ignoring sleep, soreness, or unusual symptoms.
- Treating every week as a test week.
Safety note
Use smaller progress jumps when returning after a layoff, illness, injury, or high-stress week.