Busy 9-5 Routine

For nutrition, if the goal is muscle gain, a caloric surplus of 250-500 calories is recommended, while a fat loss goal (500-750 calorie deficit).

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Repetitions will be higher with 0 RIR on some exercises (RPE 10)

2 RIR (Compound)
1 RIR (Isolation)

Focus on controlled negatives
2 RIR (Compound)
1 RIR (Isolation)