4-Week Strength Training Plan with Daily Check-ins

By Fysical FitnessIn 4 week workout plan, beginner strength program, daily check-ins, Exercise Tips, jefit, progressive overload, strength program, strength training exercises, Strength training plan, upper lower split

4-Week Strength Training Plan with Daily Check-ins

September 24, 2025

Introduction

Strength training doesn’t have to feel overwhelming. With the right training plan in place, you can focus on building strength, muscle, and confidence while tracking progress daily. This 4-week program combines proven compound lifts with accessory movements, structured recovery, and clear progression rules. Each workout includes guidance on sets, reps, and check-in points to help you monitor how your body is responding and make adjustments as needed.

Summary: What to Expect from the 4-Week Plan

4 lifting days per week using compound and accessory exercises
1 optional conditioning and mobility day for core strength and endurance
Daily check-ins to monitor energy, form, and training readiness
Weekly progression using small weight increases (progressive overload)
A built-in deload week to ensure recovery and long-term progress
Guidance on reps, sets, and RPE (Rate of Perceived Exertion) for each workout

Exercise Description

This program is built around an upper/lower split with four main lifting days each week, one optional conditioning day, and two rest days. Workouts center on fundamental strength-building movements like squats, bench press, deadlifts, rows, and overhead presses. Accessory lifts—such as lunges, dips, curls, and core work—support overall development, balance, and injury prevention. Every session includes a daily check-in so you can track energy, effort, and performance.

Strength Training Plan (4-Week Cycle)

Format:

4 days of lifting, 1 optional conditioning/mobility day, 2 rest days.
Daily check-ins: You’ll log how you felt (RPE: Rate of Perceived Exertion, 1–10 scale) and adjust next session accordingly.
Progression: Add +2.5–5 lbs per week (upper body) or +5–10 lbs (lower body) if you complete all sets with good form and RPE ≤ 8.

Weekly Layout

Day 1: Upper Body (Push Focus)
Day 2: Lower Body (Squat Focus)
Day 3: Rest / Mobility
Day 4: Upper Body (Pull Focus)
Day 5: Lower Body (Hinge Focus)
Day 6: Conditioning / Optional Accessory Work
Day 7: Rest

Day 1 – Upper (Push)

Bench Press: 4×6 (progress weekly)
Overhead Press: 4×6–8
Incline Dumbbell Press: 3×8–10
Lateral Raises: 3×12–15
Triceps Dips or Pushdowns: 3×10–12

Check-in: Note shoulder/elbow comfort, RPE on last bench set.

Day 2 – Lower (Squat Focus)

Back Squat: 4×6 (progress weekly)
Front Squat or Goblet Squat: 3×8
Romanian Deadlift: 3×8
Walking Lunges: 3×12 steps each leg
Calf Raises: 4×15–20

Check-in: Note knee/hip stability, depth consistency.

Day 4 – Upper (Pull)

Barbell or Dumbbell Row: 4×6–8
Pull-Ups or Lat Pulldown: 4×6–10
Face Pulls: 3×12–15
Biceps Curls: 3×10–12
Rear Delt Fly: 3×12–15

Check-in: Note grip strength and posture on rows.

Day 5 – Lower (Hinge Focus)

Deadlift: 4×5 (progress carefully, prioritize form)
Bulgarian Split Squat: 3×8 each leg
Good Morning or Hip Thrust: 3×8–10
Leg Curl (Machine or Stability Ball): 3×10–12
Farmer’s Carry: 3×40 steps

Check-in: Record back tightness, hamstring fatigue, grip endurance.

Day 6 – Conditioning / Optional

Sled Push / Sprints / Rowing: 6–10 rounds (moderate intensity)
OR Core Focus:
- Plank Variations: 3×45–60s
- Hanging Leg Raise: 3×10–12
- Side Plank: 3×30s per side

Check-in: Track cardio intensity, core fatigue.

Progression Rules

If you hit all sets & reps with RPE ≤ 8 → add weight next week.
If you fail or RPE ≥ 9 → repeat same weight until mastered.
Every 4th week → deload (reduce weights by ~20%, same reps).

Daily Check-in Template

Rate Energy Level (1–10):
Last set RPE:
Notes (pain, tightness, form issues):
Next session adjustment: (add weight, repeat, or back off)

Call to Action

Ready to get stronger and more consistent in just four weeks? Start this structured strength training plan today and log your progress with Jefit, the #1 strength training app designed to guide, track, and maximize your results.

Jefit: #1 Strength Training App for 2025

If you’re serious about building muscle, increasing strength, and tracking your progress with precision, the Jefit strength training app is your ultimate workout companion. Trusted by more than 20 million downloads and 12+ million active users worldwide, Jefit continues to rank as the best strength training app heading into 2025. Named Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers everything you need to succeed in the gym—expert-designed workout plans, advanced performance tracking, progress analytics, and a thriving fitness community that keeps you accountable and motivated. Whether you want to follow a proven muscle-building program, log your lifts, or fine-tune your training with smart progression tools, Jefit puts professional-level training and tracking right in your pocket.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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4-Week Strength Training Plan with Daily Check-ins, 2025-09-24 12:15:00

By Fysical FitnessIn beginner strength plan, Exercise Tips, gym training tips, progressive overload, Sets and Reps, strength training, training load, workout prescription

Training Load Prescription for Beginners in Strength Training

September 15, 2025

Strength training isn’t just about lifting heavy weights—it’s about knowing how much to lift, how many times, and how often. This process, known as training load prescription, is one of the most important parts of designing an effective workout plan. When done correctly, it helps beginners build strength safely while setting the foundation for long-term progress.

Summary Highlight

Understanding training load prescription is key for safe and effective strength training. Load refers to the combination of sets, reps, weight, and intensity. For beginners, the goal is to build a foundation of strength, technique, and consistency while avoiding overtraining. Below, we’ll break down how to prescribe training load and show an example week plan for new lifters.

Training Load Prescription for a Strength Training Plan

Training load is the cumulative stress placed on the body during a workout, often described as sets × reps × weight lifted. For beginners, prescribing the right load helps build strength, motor control, and resilience while minimizing injury risk. Too little load won’t provide results, while too much can lead to overtraining or poor recovery.

The principle of progressive overload guides training load decisions. This means gradually increasing the total work performed to continually challenge the muscles. Beginners typically benefit from starting with lighter loads to practice form, then increasing weight or volume by about 5–10% per week depending on progress.

Key variables in training load prescription:

Intensity (% of 1RM): Beginners should train at 60–70% of their estimated one-rep max (enough to feel challenged but not fail).
Volume (sets × reps): A range of 2–4 sets of 8–12 reps per exercise is effective for building strength and muscular endurance early on.
Frequency: Training each major muscle group 2–3 times per week supports skill development and recovery.
Rest: 60–90 seconds between sets is adequate for beginners to maintain quality movement.

Example Beginner Training Week (3 Days/Week Full-Body Plan)

Day 1: Full Body A

Squat – 3 × 10 (light–moderate load, 60% 1RM)
Push-Ups (or Bench Press) – 3 × 8–10
Dumbbell Row – 3 × 10–12
Plank – 3 × 30–45 seconds

2: Full Body B

Deadlift (light barbell or kettlebell) – 3 × 8
Overhead Press – 3 × 10
Lat Pulldown (or Assisted Pull-Up) – 3 × 8–10
Side Plank – 3 × 20–30 seconds per side

3: Full Body (Repeat with progression)

Squat – 3 × 10 (slightly increase load from Day 1 if technique allows)
Bench Press (or Push-Ups with added resistance) – 3 × 8–10
Dumbbell Row – 3 × 12
Bird Dog – 3 × 8–10 per side

This structure allows the beginner to train major movement patterns multiple times each week with a manageable volume. The trainee should increase the weight or repetitions slightly, once, any exercise feels easy and form is consistent.

Build Smarter with Jefit

Prescribing training load is about more than lifting weights—it’s about structured progress. Beginners thrive on simple, consistent routines with gradual increases in load. The Jefit app makes it easy to log sets, reps, and weights so you can track progress and apply progressive overload the right way. Download Jefit today and start your strength journey with confidence.

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

American College of Sports Medicine. (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688.
Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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Training Load Prescription for Beginners in Strength Training, 2025-09-15 14:18:00

By Fysical FitnessIn coaching tips, exercise science, Exercise Tips, jefit, muscle adaptation, progressive overload, SAID principle, specificity, strength training

SAID Principle in Strength Training: Train with Specificity

September 10, 2025

Summary

The SAID principle (Specific Adaptation to Imposed Demands) explains why your body only adapts to the exact stress you place on it. When it comes to strength training, this means your exercise choices, loads, and repetitions must directly reflect your goals. Research shows that when training matches the desired outcome, results are faster and more predictable.

Key Takeaways

Progression must be gradual to keep improving without injury
SAID = Specific Adaptation to Imposed Demands
Adaptations are highly specific to the type of exercise, load, and volume used
Training strength, hypertrophy, or endurance each requires a different approach
Movement specificity matters — you get better at the exact patterns you train

Train with Specificity

The SAID principle is one of the cornerstones of exercise science. It describes how the body adapts to the specific stresses placed upon it. In practice, this means that the way you train determines the exact type of results you’ll get. A program built for powerlifters will look completely different from one designed for endurance athletes because the desired adaptations are not the same.

Research supports this idea. A review in Medicine & Science in Sports & Exercise found that strength, hypertrophy, and endurance adaptations all depend on exercise selection, load, and training volume (Kraemer & Ratamess, 2004). Neural adaptations, such as improved motor unit recruitment, are also highly specific to movement patterns and training speeds (Behm & Sale, 1993). This makes it clear that strength training results are not general but precise.

Coaching Tip 1: Match the Training Stimulus to the Goal

For maximum strength, use heavy compound lifts with low repetitions and high loads. For hypertrophy, moderate weights and higher volume are best. When looking to increase endurance, lighter weights and high repetitions are most effective. Always align the training prescription with the desired outcome.

Tip 2: Respect Movement Specificity

Strength developed in one movement may not transfer to another if the patterns differ. For example, leg press strength doesn’t always improve vertical jump performance. Choose exercises that mimic sport or performance demands to maximize transfer.

Tip 3: Progress Gradually and Consistently

To continue adapting, the training stimulus must progress over time. Increase load, volume, or speed gradually while avoiding overtraining. Combining progressive overload with specificity ensures long-term results.

The SAID principle makes it clear that training isn’t random—it’s highly targeted. When demands match the goal, athletes and lifters see more predictable and effective results. Understanding and applying this principle helps avoid wasted effort and ensures every rep, set, and exercise serves a purpose.

Train Smarter with Jefit

Ready to put the SAID principle into action? Use the Jefit app to design personalized training programs tailored to your exact goals. Track your lifts, monitor progress, and make sure every workout brings you closer to the results you want.

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688.
Behm, D. G., & Sale, D. G. (1993). Velocity specificity of resistance training. Sports Medicine, 15(6), 374–388.
Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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SAID Principle in Strength Training: Train with Specificity, 2025-09-10 12:45:00

By Fysical FitnessIn best time to de-load, de-load training plan, de-load week, Exercise Tips, Jefit strength training app, muscle recovery strategies, overtraining prevention, periodization and strength training, progressive overload recovery, recovery week strength training, reducing training volume, resistance training periodization, strength training plateau, strength training recovery, when to de-load, workout de-load tips

When to Deload in Strength Training: Science-Backed Guide

September 8, 2025

If you’ve been training hard for weeks on end, you’ve probably felt moments where motivation dips, recovery slows, or performance plateaus. That’s where a deload—temporarily reducing training volume and/or intensity—comes in. At Jefit, we know that balancing progressive overload with recovery is critical for long-term strength and muscle gains. But how do you know when it’s the right time to cut back? Let’s dive into what the research says and highlight three practical coaching tips to guide your training.

What the Research Says About Deload Timing

Deloading is a well-established concept in periodization models. Scientific literature shows that chronic high training volumes without breaks can increase the risk of overtraining, injury, and mental burnout. A deload is not about being lazy—it’s a structured recovery strategy. Research by Kiely (2012) highlights the importance of planned variation to prevent maladaptation and promote long-term progress. Similarly, a systematic review by Grgic et al. (2018) points to the role of periodization and recovery strategies in optimizing strength outcomes.

So, when should you reduce training volume? Evidence suggests most athletes benefit from a deload after 4 to 8 weeks of progressive training. This range depends on factors like training age, intensity, recovery habits, and individual tolerance. A 2021 review by Pritchard et al. emphasized that structured reductions in load or volume help athletes sustain adaptations while lowering accumulated fatigue.

There’s no one-size-fits-all formula, but research consistently supports strategic deloading as an effective method to avoid stagnation and promote sustainable gains.

Three Coaching Tips to Know When to Reduce Volume

1. Watch for Performance Plateaus

If you’ve been pushing hard but notice your strength numbers stalling—or even decreasing—it might be time to deload. Studies have shown that accumulated fatigue masks strength expression (Zatsiorsky & Kraemer, 2006). If your lifts feel heavier than usual despite consistent effort, it’s often a sign you need a temporary reduction in sets, reps, or load.

2. Pay Attention to Recovery Markers

Recovery is more than just muscle soreness. Poor sleep, elevated resting heart rate, reduced motivation, and persistent fatigue are physiological and psychological indicators of under-recovery. Research in exercise physiology suggests these signs correlate with overreaching states (Meeusen et al., 2013). If you’re consistently experiencing these symptoms, deloading for a week can help restore balance.

3. Align with Training Cycles

Instead of waiting for problems to show up, you can proactively plan deloads. For example, after completing 4–6 weeks of progressive overload, schedule a week with 30–50% reduced volume or intensity. This approach aligns with linear and block periodization models, which are well-supported in the literature for both strength and hypertrophy (Harries et al., 2015). Using tools like the Jefit app to track load, sets, and reps makes it easy to schedule and implement these cycles without losing sight of your progress.

Keep Building with Jefit

When you are adding in a de-loading phase, it’s just one piece of a smart strength training plan. With the Jefit app, you can easily track your sets, reps, and training cycles—making it simple to plan recovery weeks and keep progressing without burning out. Download Jefit today and put science-backed programming in your pocket.

Final Thoughts

De-loading is not a setback; it’s a smart strategy to keep your strength training journey sustainable and productive. Research shows that pulling back on training every 4–8 weeks—whether through reduced sets, reps, or load—can optimize long-term gains. By watching for performance stalls, monitoring recovery markers, and aligning deloads with your training cycles, you’ll strike the right balance between pushing hard and recovering fully. The Jefit app makes it easy to plan, track, and adjust your training so you can keep moving forward without burning out.

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

Grgic J, et al. (2018). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport Sciences, 36(23).
Harries SK, et al. (2015). The effect of different resistance training periodization models on strength and hypertrophy in competitive athletes. Journal of Strength and Conditioning Research, 29(3).
Kiely J. (2012). Periodization paradigms in the 21st century: Evidence-led or tradition-driven? International Journal of Sports Physiology and Performance, 7(3).
Meeusen R, et al. (2013). Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement. European Journal of Sport Science, 13(1).
Pritchard HJ, et al. (2021). Recovery strategies and periodization for resistance training: A narrative review. Sports Medicine, 51(5).
Zatsiorsky V, Kraemer W. (2006). Science and Practice of Strength Training. Human Kinetics.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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When to Deload in Strength Training: Science-Backed Guide, 2025-09-08 13:33:00

By Fysical FitnessIn Exercise Tips, functional training, gym training tips, muscle imbalance, muscle symmetry, push pull balance, strength training, strength training program, workout balance

How to Prevent Muscle Imbalances in the Gym

September 5, 2025

Many people work out regularly yet overlook one critical aspect of training: muscle balance. It’s easy to focus on favorite exercises or muscle groups, but ignoring opposing muscles over time creates muscle imbalances that affect strength, posture, and injury risk. By following a structured approach that emphasizes balance between pushing and pulling movements, you can ensure long-term muscle symmetry.

Summary Highlight: To avoid imbalances, pair push and pull exercises, train both sides of the body equally, include unilateral work, and avoid skipping muscle groups. This approach supports better strength, posture, and injury prevention.

Why Muscle Balance Matters

Muscle imbalances develop when one group overpowers its opposing muscle or muscles. A common example is training the chest more than the back, which can round the shoulders forward and weaken posture. Similarly, neglecting hamstrings while prioritizing quadriceps can increase the risk of knee injuries. Finally, another example is focusing heavily on the biceps while neglecting the triceps. This can lead to elbow discomfort, reduced pressing strength, and a lack of overall arm stability. Balance is key not only for aesthetics but also for functional performance and joint health.

Push vs. Pull Training

One of the most effective ways to prevent imbalances is by pairing pushing and pulling exercises. A push movement involves pressing weight away from the body, like bench press or shoulder press. A pull movement involves drawing weight toward the body, like rows or pull-ups. A well-rounded workout program should have a roughly equal number of push and pull sets. For example, if you perform three sets of bench press, balance it with three sets of rows.

Train Both Sides of the Body

Imbalances aren’t just front-to-back—they can also occur between your left and right sides. Incorporating unilateral exercises such as single-leg Romanian deadlifts, Bulgarian split squats, or single-arm rows helps ensure both sides develop evenly. These moves also improve stability and coordination.

Don’t Skip Muscle Groups

Another common mistake is favoring visible or “mirror muscles” like the chest, arms, and abs while ignoring supporting groups like the rear delts, traps, and glutes. A complete program should cover all major areas: chest, back, shoulders, legs, arms, and core. This full-body approach helps prevent one area from lagging behind.

Functional and Mobility Training

In addition to strength work, including mobility and corrective exercises supports balance. Foam rolling, dynamic warm-ups, and stability drills strengthen weak stabilizers and reduce the chance of overuse injuries. Prioritizing recovery and flexibility ensures your body moves well in and out of the gym.

Put it into Practice

Balanced training is about more than building muscle—it’s about creating strength, posture, and resilience that last. Start reviewing your workout plan today, make sure push and pull are in harmony, and don’t skip unilateral or mobility work. Over time, you’ll build a body that looks good, performs better, and stays injury-free.

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

Ratamess NA. ACSM’s Foundations of Strength Training and Conditioning. Wolters Kluwer, 2021.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857–2872.
Page P, Frank CC, Lardner R. Assessment and Treatment of Muscle Imbalance. Human Kinetics, 2010.

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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How to Prevent Muscle Imbalances in the Gym, 2025-09-05 12:45:00