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Three proven routines to suit any week — a beginner full-body plan, a classic push/pull/legs split, and a dumbbell-only home workout — each with exercises, sets and reps laid out. The reverse explains how many reps for your goal (strength, size or endurance), how to warm up, the training principles that actually drive progress, and a weekly plan to fill in.

• ✓Full-body, PPL & dumbbell plans
• ✓Exercises with sets & reps
• ✓Reps & rest by goal
• ✓Warm-up & cool-down
• ✓Progressive overload explained
• ✓Weekly plan to fill in