The Blueprint

The simplest training blueprint on earth.

2 sessions a week. 6 exercises total. 1 heavy set each. For the rest of your life.

The two sessions

Alternate Session A and Session B. Minimum 48 hours between sessions. Two or three exercises each — pick what you have time for.

Session A

Push · Pull · Press

Session B

Squat · Hinge · Row

Rep range

5–10 reps per set.
Progression

Hit 10 clean reps → add weight next session.
Working sets

1 heavy set per exercise. Warm up as needed.
Failure

Take every working set to failure — the point where the next rep cannot be completed with clean form.
Weekly cap

Max 6 failure sets per week. More is not better.
Form

Clean form before weight. Always. No exceptions.

Everything you need, forever. Nothing more.

That's it. No programs to buy. No apps. No cycles.
Train hard twice a week. Add weight when you can. Do it for the next 30 years.