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Bodybuilding Program Guide
Create a 12-week bodybuilding program for beginner to intermediate lifters focusing on progressive overload to build lean muscle. The program should include detailed workouts, exercise selections, and guidance on form, recovery, and nutrition while ensuring long-term adherence and safety for new lifters.
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Create a 12-week bodybuilding-focused fitness program designed for beginner to intermediate lifters aiming to build lean muscle mass through progressive overload. The program should: - Include 4 to 5 weekly workouts that target all major muscle groups - Have clearly defined workouts with detailed sets, reps, rest periods, and a progressive overload strategy - Focus on improving muscle definition and strength evenly across all muscle groups - Limit the number of compound movements per workout to prevent excessive fatigue, and complement them with effective isolation exercises - Be structured for long-term adherence, with a planned variation or a new set of exercises every 5 to 6 weeks while maintaining the same goals and principles - Be safe and accessible to newer lifters, offering guidance or notes on proper form, recovery, and avoiding overtraining Provide the program in a clear format including: - Weekly workout schedule breakdown (e.g., Push/Pull/Legs, Upper/Lower, etc.) - Exercise selection with progression example (e.g., increase load, reps, sets over time) - Tips to measure and track progress - Nutritional or recovery considerations that align with the goal of lean muscle development Ask me clarifying questions until you are 95% confident you can complete the task successfully. Take a deep breath and take it step by step. Remember to search the internet to retrieve up-to-date information.
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