Pick session

ABGoToday

History

Clear local logs

Rest time

6090120180 s

Nutrition

• ~2800–3000 kcal/day (+300–500)
• Protein 125–160 g/day, 3–5 meals of 30–40 g
• Gain 0.25–0.5 kg/week (weekly avg weight)
• Fat ~70–90 g, carbs the rest
• Sleep 7–9 h, 3+ L water, creatine optional

Rules

• Top of range on all sets → next time progress (harder variation, slower tempo, or +1 set).
• Miss bottom of range on 2 sets → repeat; twice → step back.
• Weeks 4, 8, 12 deload.
• 8+ strict pull-ups → add 16kg, 3–5 reps.
• Week 12: test max pull-ups, push-ups, BSS.