Muscle & Training · Training
Programming a Training Week
How to build a week that improves strength, muscle and cardio: frequency, weekly sets, intensity and RIR, progressive overload, choosing a split, Zone 2 and VO₂max work, recovery and deloads.
Step 1 of 6 · Overview30 min read ·
Key idea
Prereqs: Strength training basics; Cardio: Zone 2 & VO₂max. Next: Tracking a bulk; Mobility & injury prevention. Sources: WHO physical activity guidelines (2020); Schoenfeld et al. meta-analyses on volume; Jeff Nippard and Peter Attia programs.Next: 1. Variables