KY S E R O / J O U R N A L
Programming, exercise selection, volume and effort explained for practical use.
Training/Getting started
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.
Training/Workout plans
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.
Training/Programming
PPL and upper/lower both work. The real difference is what happens when life interferes. A practical comparison with sample weeks for each.
Training/Training volume
A practical guide to weekly training sets: where to start, how to count direct and indirect work, and when more volume stops helping.
Training/Training effort
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.
