About the Ebook

Quick start — 4 steps to get moving:

1. Assess: perform the included baseline checks to identify your starting strength and common technical faults.

2. Plan: pick the program level that matches your assessment and follow the sample weekly template.

3. Train: use the session templates and technique checklist to run focused, measurable workouts (two-week checkpoints included).

4. Progress: apply the progression rules and troubleshooting notes to overcome sticking points and reliably increase reps and quality of movement.