I highly recommed your download and Track your workouts with Hevy. For the sake of £2.99 a month you can Track: - Every Workout and know what exercises and weight you did. - Track RPE (See my video on it in 'Foundations'). - Follow friends and other people who use it. - Build some accountability. - Build your own routines. P.S Don't forget to follow me on it too! https://hevy.com/user/callumbrownpt Download from your Iphone/Android app store below. https://play.google.com/store/apps/details?id=com.hevy&hl=en_GB https://apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350

Use this tool to generate your structured calorie and macro targets. How To Use It 1️⃣ Enter your sex, age, height and current bodyweight accurately. 2️⃣ Choose the activity level that matches your typical week (not your best week). 3️⃣ Select your goal:• Maintain• Lose Fat• Build Muscle 4️⃣ Click Calculate Targets. What You’ll Get • Maintenance Calories• Target Calories• Protein (g)• Fat (g)• Carbs (g) These are structured starting points built around proven formulas. Important This is a starting point, not a magic number. Track weekly.Adjust slowly (100–200 kcal at a time).Focus on consistency. Structure beats motivation.

Life gets chaotic. That does not mean you stop training. When busy: • Reduce volume — not intensity • Train 2 days instead of 4 • Keep main lifts • Remove fluff Minimum effective dose wins long term. Consistency beats perfection. Busy weeks don’t mean zero weeks.

The deadlift is a tension exercise. Setup matters more than strength. Focus on: • Bar over mid-foot • Pull slack out • Brace before lift • Push the floor away Common mistakes: • Jerking the bar • Rounded upper back • Shooting hips too fast • Losing tension at lockout Deadlift is about control and patience. Set tension first. Then move.

The bench press rewards tightness and control. Focus on: • Upper back tight • Feet planted • Controlled descent • Strong press path Common mistakes: • Flared elbows • Bouncing off chest • Losing leg drive • Pressing too fast Bench is about tension — not speed. Control the bar. Own the rep.