01 / 05
Getting started
Your First 8 Weeks in the Gym: A Practical Beginner Plan
A complete 3-day beginner gym plan for your first 8 weeks: what to do, how heavy to go, what soreness is normal, and what to ignore entirely.
6 min readRead article
KY S E R O / J O U R N A L
Practical guides for better training
Workout plans, effort, volume and programming choices you can apply in practice — without inflated promises or unnecessary complexity.
02 / 05
Workout plans
A 4-Day Dumbbell-Only Workout Plan That Actually Progresses
A complete 4-day upper/lower plan for a pair of dumbbells and a floor. Every exercise, set and rep - plus the progression system most dumbbell plans skip.
6 min readRead article
03 / 05
Programming
Push/Pull/Legs vs Upper/Lower: Which Split Builds More Muscle?
PPL and upper/lower both work. The real difference is what happens when life interferes. A practical comparison with sample weeks for each.
7 min readRead article
04 / 05
Training volume
How Many Sets Per Muscle Per Week? A Practical Answer
A practical guide to weekly training sets: where to start, how to count direct and indirect work, and when more volume stops helping.
5 min readRead article
05 / 05
Training effort
RIR Explained: How Hard Should Each Set Actually Feel?
Reps in reserve is the simplest way to control training effort - once you learn to estimate it. What RIR means, why beginners guess wrong, and how to calibrate.
5 min readRead article