Sixty days on a push, pull and legs rotation, with separate chest, back and arm days folded in so every muscle group gets direct work as well as its compound day. It is the longest program here and the one built most explicitly around progressive overload.
Dumbbells and an adjustable bench are required, wedge blocks optional. Sessions run 25 to 40 minutes.
This program stays free, always. Join the list and you are first in at launch, with every session tracked for you.
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