Glossary
Short, plain definitions of the words that show up in training programs and workout logs. Each entry answers the question first, then explains how to use it. Terms with a full guide behind them link straight to it.
Progressive overload
Gradually increasing the demand on a muscle over time — more weight, more reps or more sets — so it keeps adapting.
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Push/pull/legs (PPL)
A split that groups training by movement pattern: pushing muscles one day, pulling muscles the next, legs the third.
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Upper/lower split
A four-day-a-week structure alternating upper-body and lower-body sessions, so each half is trained twice a week.
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Full-body split
Training every major muscle group in each session, usually two or three times a week. The usual starting point for beginners.
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StrongLifts 5×5
A beginner barbell program of five sets of five reps on a small set of compound lifts, adding weight every session.
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Starting Strength
A beginner barbell program built on three sets of five reps and a strict technique model, with linear weight increases.
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GZCLP
A linear-progression program that splits work into three tiers: heavy main lifts, moderate volume, and higher-rep accessories.
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nSuns 5/3/1
A high-volume variant of Wendler's 5/3/1 that adds a second main lift each day and progresses from a training max.
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Macros
Short for macronutrients: protein, carbohydrate and fat, the three things a body needs in gram quantities each day.
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