Overview
This protocol turns a broad strength goal into a repeatable sequence. The point is not to add complexity; it is to make the behavior easy to run the same way every time, then let the consistency compound.
Expected benefit
Enough weekly volume to build visible muscle while preserving the simplicity of a three-day schedule. Ideal for busy home gym owners who want the basics to work.
How to think about it
Run it as written for the first block, then adjust one variable at a time. The useful signal comes from repeating the same inputs long enough to see what actually changes.
