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
A sustainable bridge from novice gains to long-term strength training: better weekly volume, better lift practice, and steady progress without needing a complex program.
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.
