Progression & Effort Targets Effort (RPE): Work most sets at RPE 7–9 (2–3 reps in reserve on compounds; 1–2 RIR on accessories). Double progression: When you hit the top of the rep range on all sets with good form, add 2–5% load next time. (This mirrors ACSM guidance to increase load 2–10% once reps are exceeded.) PubMed Rest: 2–3 min on compounds, ~60–90 s on accessories. Longer rests on big lifts win for strength & size. PubMed Deload: Every 6–8 weeks, cut sets in half for one week (or keep sets but train at RPE ~6–7). If You’re Ultra-Pressed for Time Make every session 3 main moves (A/B/C) + one 8–10 min interval block and you’ll still cover the effective weekly dose. Minimal-dose strategies can improve strength even below standard guidelines—consistency beats perfection. PMC +1 Nutrition & Quick Recovery Wins Protein: ~1.6–2.2 g/kg bodyweight daily; split across 3–5 meals. Creatine monohydrate: 3–5 g daily (no cycling needed). Optional loading ~0.3 g/kg/day for 3–5 days if you want quicker saturation. It’s well-studied, safe for most, and boosts strength/power and lean mass when combined with lifting. BioMed Central +2 PMC +2 Carbs around training help performance; hydrate well. General activity targets and cardio minutes align with ACSM guidelines. PubMed Exercise Substitutions (equipment-agnostic) Bench ? DB Bench or Machine Press Rows ? Cable Row, Chest-supported T-bar, Seal Row Pulldown ? Assisted Pull-ups Squat ? Hack Squat, Leg Press Trap-bar/Deadlift ? Heavy RDL or Smith RDL Bulgarian Split Squat ? Leg Press (single-leg) or Step-ups Form & Safety in 30 seconds Maintain neutral spine; brace before reps. Control eccentrics (~2–3 s down), smooth but forceful concentric. Stop sets 1–3 reps shy of form breakdown. If you’ve any medical concerns, clear HIIT/heavy lifting with a clinician first (especially given the “hard” intervals). PubMed