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Your goal
Each goal runs a different engine — different targets, different progress metrics.
Lose Weight
Drop bodyweight at a sustainable, modeled pace.
Gain Muscle
Build size in a controlled surplus with progressive overload.
Recomposition
Lose fat and add muscle at roughly stable bodyweight.
Improve Strength
Add load to your main lifts on a defensible progression.
Improve Endurance
Build aerobic capacity on a safe weekly volume ramp.
Desired pace
Slow & Sustainable
Moderate
Faster
Let the system recommend
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