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3-day, barbell or dumbbell plan — build strength and confidence with just the basics, no machines required.
Simple, repeatable sessions — squats, presses, rows, hip hinges, and core work with clear form cues.
Progressive overload made easy — add small weight or reps each week to keep improving safely.
Beginner-friendly structure — consistent exercises, step-by-step notes, and a built-in Week 6 deload.
