Three sessions, rotating. 4 weeks, then repeat heavier.
Same three days in the gym. The difference is how often each muscle gets a growth signal.
Stress climbs for three weeks, then drops hard. The dip is not lost time — it's when the previous three weeks turn into muscle.
Always A → B → C in order, whatever days you land on. If you only get two sessions one week, pick up where you stopped — the next week might start on C.
Sessions run 75–90 minutes. Cutting rest to save time costs more than the time is worth, and the back half of the session is where your arm and delt work lives.
Big lifts add weight. Isolation work adds reps until you hit the top of the range on every set, then add weight and drop back to the bottom.
A small deficit, roughly 300–500 kcal under maintenance, with protein at 1.6–2.2 g per kg of bodyweight. Three years of training means you can hold muscle through a deficit — as long as the loads on the bar stay heavy.
Core work is already built into Sessions A and C. Twice a week is enough. No amount of it removes the layer on top.
Each phone keeps its own log. To copy one across, press Copy on the first phone, send yourself the text, then paste it here on the second and press Load.
Both phones use the same address and code. Weights merge, so neither of you overwrites the other.