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Advanced 5-day hypertrophy split — chest/back, shoulders/arms, lower A, lower B, plus an upper-body capper for complete development.
Evidence-based progression — precise volume targets, tempo and RPE cues, with emphasis on lengthened-position loading for size.
Intelligent intensifiers — myo-reps, drop sets, and clusters applied strategically across weeks; Week 6 deload consolidates gains.
Equipment & level — gym or well-equipped home gym (barbell, dumbbells, cables, and machines); best for intermediate–advanced, scalable for motivated beginners.
