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Muscular Strength and Endurance Objective: Train major muscle groups 2-3 times per week with 2-4 sets of 8-12 reps per exercise, focusing on proper form and progressive overload. Example Targets: Perform 10 push-ups or squat body weight with good form within 8 weeks. Increase deadlift weight by 10% every 6 weeks. Complete 3 sets of 12 reps for major exercises (e.g., squats, bench press) without compromising form.
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