Weekly Progression Rules

You will repeat Workout A, Workout B and Workout C across the 3 weeks.

This is how you build momentum.

Random workouts make it hard to know if you are improving.

Repeating the same structure lets you see progress.

Week 1: Learn the Flow

Your goal in Week 1 is to complete the workouts.

Do not worry about being perfect.

Focus on:

• learning the exercises
• choosing sensible weights
• completing all 3 sessions
• ticking off the tracker

Week 2: Improve One Thing

Your goal in Week 2 is to beat Week 1 slightly.

Choose one form of progress:

• add 1–2 reps
• add a small amount of weight
• improve your control
• improve your range of motion
• reduce rest slightly
• feel more confident with the movement

Do not force progress. Earn it.

Week 3: Finish Strong

Your goal in Week 3 is to complete all 3 workouts and finish the 21 days.

If you can progress safely, do it.

If not, repeat the previous week with better form and stronger intent.

Progress is not always more weight.

Progress can be:

• better control
• better consistency
• better effort
• better confidence
• fewer skipped sessions

The Final Rep rule

On your final working set of each main exercise, ask:

Can I complete one more clean rep?

If the answer is yes, do it.

If form breaks, stop.

Final Rep Mode is not reckless. It is controlled effort when quitting would be easier.