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  ---
  
  
  
  
  1. Goal Setting & Baseline Assessment
  
  
  
  Goal Metric(s) Target (3–6 mo)
  
  
  Build lean muscle Body‑fat % A (skinfold calipers if not available).
  
  
  Strength tests: 1RM squat, bench press, deadlift.
  
  
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  2. Training Program Structure
  
  
  
  Weekly Schedule (6‑day cycle)
  
  
  
  Day Focus
  
  
  Mon Upper‑body hypertrophy (push) + core
  
  
  Tue Lower‑body strength + mobility
  
  
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  Thu Upper‑body hypertrophy (pull) + core
  
  
  Fri Lower‑body hypertrophy + mobility
  
  
  Sat Full‑body conditioning + mobility
  
  
  Sun Rest
  
  
  
  
  
  
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  Segment Exercise Sets × Reps
  
  
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  ---
  
  
  
  
  5. Weekly Summary
  
  
  
  Day Activity Notes
  
  
  Mon‑Fri 30 min walk + light strength (bodyweight) Aim for gradual increase; record distance/time
  
  
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  Progression:
  
  
  
  
  
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  Tracking & Accountability
  
  
  
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  ---
  
  
  
  
  Final Checklist
  
  
  
  
  Week 1: Start with 3 walking days (15 min) + 2 light strength days.
  
  
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  ---
  Tip: If you have any medical conditions, check with your healthcare provider before starting new exercises.
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