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Are you maintaining muscle mass
Repetition Range: 6-15 reps per set Lower body: 8-12 reps (legs can handle slightly higher reps) Upper body: 6-10 reps (upper body responds well to moderate-lower reps) Isolation work: 12-15 reps (accessory movements benefit from higher reps) Sets Per Exercise: 2-4 sets Beginners: 2 sets per exercise, focus on form Intermediate: 3 sets per exercise Advanced: 3-4 sets for compound movements, 2-3 for isolation Weekly Volume Per Muscle Group: 10-20 sets Large muscles (legs, back, chest): 12-20 sets weekly Smaller muscles (arms, shoulders): 10-15 sets weekly During aggressive caloric restriction, stay toward lower end of ranges Load Selection: 60-80% of 1-rep max Choose weights where the last 2 reps of each set are challenging but achievable with good form If you can complete 12+ reps easily, increase weight If you cant reach 6 reps with good form, decrease weight Rest Periods: 2-3 minutes for compound movements, 60-90 seconds for isolation exercises Sample Training Programs Program 1: Full Body (3x Weekly) Workout A, B, C (rotate through the week) Workout A: Barbell Back Squat: 3 sets x 8-10 reps Barbell Bench Press: 3 sets x 6-8 reps Barbell Row: 3 sets x 8-10 reps Dumbbell Shoulder Press: 2 sets x 10-12 reps Romanian Deadlift: 3 sets x 10-12 reps Plank: 3 sets x 45-60 seconds Workout B: Deadlift: 3 sets x 6-8 reps Incline Dumbbell Press: 3 sets x 8-10 reps Lat Pulldown: 3 sets x 10-12 reps Bulgarian Split Squat: 3 sets x 10-12 reps per leg Face Pulls: 2 sets x 15-20 reps Hanging Leg Raises: 3 sets x 10-15 reps Workout C: Leg Press: 3 sets x 10-12 reps Overhead Press: 3 sets x 6-8 reps Dumbbell Row: 3 sets x 8-10 reps per arm Walking Lunges: 3 sets x 12-15 reps per leg Dumbbell Chest Fly: 2 sets x 12-15 reps Bicycle Crunches: 3 sets x 20 reps Program 2: Upper/Lower Split (4x Weekly) Monday/Thursday: Upper Body Barbell Bench Press: 3 sets x 6-8 reps Pull-Ups or Lat Pulldown: 3 sets x 8-10 reps Overhead Press: 3 sets x 8-10 reps Cable Row: 3 sets x 10-12 reps Dumbbell Lateral Raises: 2 sets x 12-15 reps Bicep Curls: 2 sets x 10-12 reps Tricep Pushdowns: 2 sets x 12-15 reps Tuesday/Friday: Lower Body Barbell Back Squat: 4 sets x 8-10 reps Romanian Deadlift: 3 sets x 10-12 reps Leg Press: 3 sets x 12-15 reps Leg Curl: 3 sets x 10-12 reps Bulgarian Split Squat: 2 sets x 10-12 reps per leg Calf Raises: 3 sets x 15-20 reps Plank: 3 sets x 60 seconds Training Intensity and Progression During Retatrutide treatment, managing training intensity requires different thinking than traditional strength programs
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