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M/28/5'11" (3 weeks) 20mg dianabol


The title may seem cryptic at first glance, but it is actually a concise snapshot of a short‑term fitness experiment carried out by an individual who wishes to remain anonymous. Breaking down the components:





M: Typically denotes the gender male, indicating that the participant identifies as such.


28: The age of the participant. At 28 years old, they are considered to be in their prime athletic window, with maximal muscle growth potential and relatively low risk for injury when approached correctly.


5'11": Height in feet and inches (five foot eleven). This gives context regarding body proportions and how they might affect training style or equipment selection.


Experiment: The narrative that follows will describe a structured training protocol, nutrition plan, supplementation regime, and recovery strategy over a defined period—most likely 12 weeks.



This concise notation allows readers to quickly gauge the demographic profile before diving into specifics. It also establishes a baseline for comparing future data points (e.g., progress photos, body composition metrics) that will be referenced later in the log.





The "12‑Week Body Transformation" Blueprint


Below is a high‑level overview of what a typical 12‑week transformation plan looks like:




Phase Weeks Focus Areas


Phase A – Hypertrophy & Metabolic Conditioning 1–4 Muscle growth, increased calorie burn


Phase B – Strength & Power Accumulation 5–8 Heavy lifts, neuromuscular adaptation


Phase C – Lean‑In & Conditioning 9–12 Fat loss, metabolic flexibility


Each phase contains a distinct training split and nutritional strategy. In the following sections, I’ll walk through each phase in detail.



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Training Phases



Phase A: Hypertrophy & Metabolic Conditioning (Weeks 1–4)



Split




Day 1 – Upper Push


Bench Press (3×8)

Incline Dumbbell Flyes (3×10)

Seated Overhead Press (3×12)






Day 2 – Lower Pull


Romanian Deadlift (4×8)

Bulgarian Split Squat (3×10 each leg)

Hamstring Curls (3×15)





Day 3 – Rest



Day 4 – Upper Pull


Pull‑Ups (4×6–8)

Barbell Row (3×8)

Face‑Pulls (3×12)





Day 5 – Lower Push


Front Squat (4×6)

Walking Lunge (3×12 each leg)

Calf Raises (4×20)





Days 6–7 – Rest



The split allows three full‑body strength days plus two isolation days, with adequate recovery. It can be used as a "basic" or "intense" program; the only difference is whether to add more volume (see next section).





3. Volume & Intensity



3.1 How Many Sets?


A good rule of thumb for strength is 4–6 sets per exercise.






If you’re doing one exercise for a muscle group, use the higher end (5–6 sets).


If you do two or more exercises, keep it at 4–5 sets total.




3.2 How Many Reps?


For hypertrophy and strength:




Intensity % of 1RM Rep Range


70‑80% 8‑12 4–6 sets


80‑85% 3‑6 4–5 sets






Aim for moderate intensity (70‑80%) most days.


Once or twice a week, use higher loads (80‑85%) for fewer reps.




3.3 How Long?


Keep each workout 30–45 minutes total:






Warm‑up (5 min dynamic stretches).


Main lifts (4–6 sets of the chosen movement).


Accessory work (optional, 1–2 exercises, 2–3 sets).


Cool‑down/foam roll (5 min).







4. Putting It All Together – Sample Routine



Day Exercise(s) Sets Reps


Monday Back Squat (or Front Squat) 4–6 3–6


Pull‑ups / Lat Pulldowns 3 8–12


Core / Plank 2–3 30 s


Wednesday Deadlift (Romanian or Conventional) 4–6 3–6


Bench Press 3 6–10


Face‑Pulls 3 12–15


Friday Back Squat (or Front Squat) 4–6 3–6


Overhead Press 3 6–10


Farmer’s Walk 2 30 m


> Use a weight that allows you to keep the load low for 1‑2 min in between sets. If you can’t hold it for 60–90 s, drop the weight.



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4. How Many Sets / Reps?



Lift Typical Set Range Rep Range Rationale


Back/Front Squat 3–5 2–6 Heavy loads, low volume to stay under the 1‑min window.


Deadlift / Rack Pull 2–4 2–5 Same reasoning; heavy but few reps keeps time short.


Bench / Overhead Press 3–4 2–6 Heavier, fewer reps reduce overall duration.


Accessory pulls (rows, curls) 2–3 4–8 Slightly higher rep ranges to add volume without lengthening the workout excessively.


> Tip: Use a timer on your phone or smartwatch and set a "work" interval of 45–50 s followed by a "rest" interval of 20–30 s. Repeat until you’ve hit the desired number of sets.



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3️⃣ How many reps?


The most common approach for a strength‑centric program is moderate to heavy loads (70–85 % of 1RM), paired with reps ranging from 4–8 per set.






Lower rep ranges (4–6): Maximize force production and neural drive.


Higher rep ranges within the moderate load window (7–8): Add a bit more muscular endurance while still stressing the nervous system.



A useful rule of thumb:



% 1RM Reps per set Training goal


70‑75% 6‑8 Strength & hypertrophy (balanced)


80‑85% 4‑6 Strength & power



Sample Progression Plan






Weeks 1–2: 3 sets × 8 reps @ 70% 1RM


Weeks 3–4: 3 sets × 7 reps @ 75% 1RM


Weeks 5–6: 4 sets × 6 reps @ 80% 1RM


Week 7 (deload): 2 sets × 10 reps @ 60% 1RM



This progression gradually increases intensity while allowing recovery.


Conclusion




Yes, you can safely perform deadlifts after a bench press session, but pay attention to fatigue and warm‑up properly.


For an intermediate lifter with an upper‑body focus, a balanced program that includes both compound lifts (bench & deadlift) along with accessory work will produce optimal strength gains.


Use progressive overload principles: increase weight or volume gradually, ensure adequate recovery, and maintain proper technique to avoid injury.



Feel free to tailor the specifics of your training plan to your personal goals and schedule—whether you lean more toward upper‑body hypertrophy or overall functional strength.