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Upper/lower split: 4×/week (upper on Mon/Wed, lower on Tue/Thu) → allows more volume per muscle group. Push/pull/legs: 3×/week → each session hits a specific movement pattern. b. Sets & reps per exercise Muscle group Reps Sets Intensity Notes Upper body (chest, back) 6–12 3–4 Moderate to high Focus on compound lifts. Lower body (quads, glutes) 8–15 4–5 High Add plyometrics if power needed. Arms & shoulders 10–20 2–4 Low to moderate Use lighter loads for hypertrophy. Core 12–25 2–3 Variable Combine with functional movements. Progression Strategies Linear progression: Increase weight by ~5 % each week if form is maintained. Undulating periodization: Alternate weekly load (heavy, moderate, light) to prevent adaptation. Tempo control: Slow down eccentric phase (e.g., 4‑second descent) for greater muscle tension. Recovery Adequate sleep (7–9 h/night). Hydration and balanced nutrition (protein 1.2–1.6 g/kg body weight per day). Active recovery: light walking, mobility drills on rest days. Stretching or foam‑rolling post‑workout to reduce DOMS. 4. Sample 12‑Week Progressive Plan Week Day Warm‑up (min) Exercise Sets Reps RPE / Rest 1–2 Mon & Fri 5 min cardio + dynamic stretches Body‑weight Squat 3 12 14–15 (RPE) – 90 s Tue 5 min + hip flexor / quad mobility Bulgarian Split Squat 2 10 each leg 13–14 – 60 s Thu 5 min + glute activation Hip Thrust (floor) 2 12 13–14 – 60 s 3–4 Mon & Fri same warm‑up Body‑weight Squat 4 10 15–16 – 90 s Tue 5 min + dynamic mobility Bulgarian Split Squat 3 8 each leg 14–15 – 60 s Thu 5 min + glute activation Hip Thrust (floor) 3 10 14–15 – 60 s 5–6 Mon & Fri same warm‑up Body‑weight Squat 4 8 16–17 – 90 s Tue 5 min + dynamic mobility Bulgarian Split Squat 3 6 each leg 15–16 – 60 s Thu 5 min + glute activation Hip Thrust (floor) 3 8 15–16 – 60 s Notes on the Progression Reps per set: The total volume is maintained by reducing reps as sets increase. This keeps the load manageable while still allowing progressive overload through increased work. Intensity: Since you’re not adding external weight, intensity comes from maximizing effort during each repetition (e.g., controlled tempo, pausing at the bottom). Once you reach 5×3 with 3‑second eccentrics and 2‑second concentric for each exercise, that’s a solid high‑intensity baseline. Tempo: The "eccentric" part of the squat is a deliberate slow descent (3 s) which enhances time under tension. The "concentric" part is controlled but not necessarily explosive – focus on maintaining good form and full range of motion. Transition to weighted squats Once you’re comfortable with 5×3 of each movement, you can start adding external load: Back squat: Start with a light bar (20 kg/45 lb) for the first week or two. Increase by ~2–4 kg per week if your form stays clean and you’re not feeling pain. Front squat: The front rack is more demanding on the core, so take it slower – maybe start at 10–15 kg/20–30 lb. Keep a strict tempo (slow eccentric, explosive concentric). Goblet squat: Use a kettlebell or dumbbell in front of your chest; this will help build stability for the other two. Progression – you can also use "paused" reps. Pause at the bottom for 2–3 seconds before lifting. This eliminates momentum and forces your muscles to work harder, especially good if you’re looking to get a "cleaner" squat. Core & stability Plank (front or side) – hold 30‑60 s Dead Bug – 10–12 reps each side Bird Dog – 8–10 reps each side Incorporate these at the end of each session. They’re critical for preventing lower back pain when you start doing heavy squats. Progression (4‑6 weeks) Weeks 1‑2: Focus on form, use bodyweight or light resistance bands. Weeks 3‑4: Add a small weight (5–10 lb) to the barbell; keep reps at 8‑12 per set. Weeks 5‑6: Increase weight by another 5–10 lb, but maintain good form and consistent tempo. Tempo Downward phase: 4 seconds (eccentric). Pause at bottom: 1 second. Upward phase: 2 seconds (concentric). 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