Train with a plan.
Straight answers for people who already lift: how to set up your week, keep progressing and recover well.
Programming
3‑day full body workout: a plan for busy lifters A 3 day full body workout for busy lifters: three sample sessions (A, B and C), how hard to train, how to progress, and what to do when a week falls apart. 6 min read Dumbbell-only workout plan for home or hotel A dumbbell only workout plan for home or hotel: a 3-day sample week, which dumbbells you need, and how to keep progressing when the weights are fixed. 6 min read How many sets per muscle per week to build muscle How many sets per muscle per week to build muscle: what the research shows, how to count compound lifts, starting ranges, and when to add or cut sets. 5 min read Push pull legs vs upper lower: which split to pick Push pull legs vs upper lower: how each split works, which one fits 3, 4, 5 or 6 training days, sample weeks, and how to pick the one you will stick to. 6 min read RPE and RIR: how to use them to pick weights What RPE and RIR mean in lifting, how accurate lifters are at judging them, how close to failure to train, and how to use them to choose today's weight. 6 min read Upper lower split: a simple 4‑day workout plan How to run a 4-day upper lower split: a sample week with sets, reps and rest, how to pick starting weights, and a clear way to keep progressing. 7 min read Workout schedule for shift workers A workout schedule for shift workers: when to train on days, lates and nights, a 3-session plan that floats with your rota, and how to protect sleep. 6 min read
Progression
Bench press plateau: causes and a 4‑week fix Why your bench press stalls, the technique checks to run first, and a 4-week block with two bench days, variations and clear progression rules. 6 min read Progressive overload: add weight, reps or sets How progressive overload works for lifters: the three levers, double progression step by step, how much weight to add, and when to hold back. 6 min read
Recovery
Deload week: when to take one and how to do it What a deload week is, the signs you need one, how often lifters take them, and exactly how much to cut volume, load and effort, with a sample week. 6 min read HRV and training readiness for lifters What HRV and readiness scores mean for strength training, what the research can and cannot tell you, and how to use the trend to adjust a session. 6 min read Working out on little sleep: train or rest? Should you lift after a bad night? What research says about sleep loss and strength, when to train or rest, and how to cut a session down. 5 min read
Nutrition
Consistency
Your week is waiting.
Answer a few questions, and Chief builds the plan around your life.