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Understand Your Workout

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Every workout comes with a 7-day schedule with built-in rest days. Customize the days to fit your week.

  1. 7-Day Schedule: Day 1 = Monday, …, Day 7 = Sunday
  2. Rest Days: Automatically included—follow them to avoid overtraining
  3. Weight Selection: Start with a manageable weight for proper form
  4. Progressive Loading: Optionally increase weight each set (e.g., 20 kg → 30 kg → 40 kg → 50 kg)
tip

If you’re new, try smaller increments (e.g., +5 kg per set) to build confidence and prevent injury.