<section class="text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&;:has([data-writing-block])>;*]:pointer-events-auto scroll-mt-(--header-height)" dir="auto" data-turn-id="a2124f24-32a3-4aa2-8460-818f3180d4ac" data-testid="conversation-turn-1" data-scroll-anchor="false" data-turn="user">
<div class="text-base my-auto mx-auto pt-3 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)">
<div class="[--thread-content-max-width:40rem] @w-lg/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col">
<div class="z-0 flex justify-end"></div>
</div>
</div>
</section>
<section class="text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&;:has([data-writing-block])>;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id="81be5553-a484-4a7e-80fd-ea59683df303" data-testid="conversation-turn-2" data-scroll-anchor="true" data-turn="assistant">
<div class="text-base my-auto mx-auto pb-10 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)">
<div class="[--thread-content-max-width:40rem] @w-lg/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn">
<div class="flex max-w-full flex-col gap-4 grow">
<div class="min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal outline-none keyboard-focused:focus-ring [.text-message+&;]:mt-1" dir="auto" tabindex="0" data-message-author-role="assistant" data-message-id="81be5553-a484-4a7e-80fd-ea59683df303" data-turn-start-message="true" data-message-model-slug="gpt-5-3">
<div class="flex w-full flex-col gap-1 empty:hidden">
<div class="markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling">
<h2 data-section-id="1g4yb3g" data-start="0" data-end="89">ð 90-Day Body Transformation Plan (Inspired by <span class="hover:entity-accent entity-underline inline cursor-pointer align-baseline"><span class="whitespace-normal">Dorian Yates</span></span>)</h2>
<div class="no-scrollbar flex min-h-36 flex-nowrap gap-0.5 overflow-auto sm:gap-1 sm:overflow-hidden xl:min-h-44 mt-1 mb-5 [&;:not(:first-child)]:mt-4">
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-s-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://www.ironcompany.com/media/magefan_blog/2018/06/BML21hxCcAAkNWB.jpg" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)]">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://i.pinimg.com/736x/f4/26/37/f426377709f0058b9e6d837f0e1e5fe8.jpg" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-e-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://i.pinimg.com/originals/e9/28/90/e92890d808a1ed468b3b4e175c76f2b6.jpg" /></div>
<div class="pointer-events-none absolute inset-x-2 bottom-2 z-0 flex max-w-[calc(100%-1rem)] flex-wrap items-end justify-end gap-1.5">
<div class="shrink-0">
<div class="flex items-center gap-1 rounded-full px-2 py-1.5 text-white backdrop-blur-md backdrop-brightness-75"><span class="text-xs font-semibold">5</span></div>
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</div>
</div>
</div>
</div>
<p data-start="133" data-end="348">This is a <strong data-start="143" data-end="224">90-day structured program inspired by Dorian Yates’ “Blood &; Guts” philosophy</strong>:<br data-start="225" data-end="228" />ð Low volume, <strong data-start="243" data-end="261">high intensity</strong><br data-start="261" data-end="264" />ð Heavy weights, <strong data-start="282" data-end="298">perfect form</strong><br data-start="298" data-end="301" />ð Focus on <strong data-start="313" data-end="348">progressive overload + recovery</strong></p>
<hr data-start="350" data-end="353" />
<h1 data-section-id="28id6j" data-start="355" data-end="387">ð PROGRAM STRUCTURE (90 DAYS)</h1>
<h3 data-section-id="1vezbuh" data-start="389" data-end="436">ð Split: 4 Days Training / 3 Days Recovery</h3>
<ul data-start="437" data-end="601">
<li data-section-id="1ak0rf7" data-start="437" data-end="466"><strong data-start="439" data-end="449">Day 1:</strong> Chest + Biceps</li>
<li data-section-id="106fmxj" data-start="467" data-end="486"><strong data-start="469" data-end="479">Day 2:</strong> Back</li>
<li data-section-id="1ivd68d" data-start="487" data-end="506"><strong data-start="489" data-end="499">Day 3:</strong> Rest</li>
<li data-section-id="1aq5uye" data-start="507" data-end="541"><strong data-start="509" data-end="519">Day 4:</strong> Shoulders + Triceps</li>
<li data-section-id="12j59c6" data-start="542" data-end="561"><strong data-start="544" data-end="554">Day 5:</strong> Legs</li>
<li data-section-id="jyjn0o" data-start="562" data-end="581"><strong data-start="564" data-end="574">Day 6:</strong> Rest</li>
<li data-section-id="1d2rk5l" data-start="582" data-end="601"><strong data-start="584" data-end="594">Day 7:</strong> Rest</li>
</ul>
<hr data-start="603" data-end="606" />
<h1 data-section-id="1blpg12" data-start="608" data-end="641">ð§ KEY PRINCIPLES (Yates Style)</h1>
<ul data-start="643" data-end="830">
<li data-section-id="7a4rtw" data-start="643" data-end="685">1–2 <strong data-start="649" data-end="685">working sets to absolute failure</strong></li>
<li data-section-id="5ha8lg" data-start="686" data-end="723">Controlled tempo (2–3 sec negative)</li>
<li data-section-id="lmnzrl" data-start="724" data-end="752">Warm-ups before heavy sets</li>
<li data-section-id="1ql54ut" data-start="753" data-end="796">Logbook tracking (progress EVERY session)</li>
<li data-section-id="b1ikxe" data-start="797" data-end="830">Prioritize <strong data-start="810" data-end="830">recovery + sleep</strong></li>
</ul>
<hr data-start="832" data-end="835" />
<h1 data-section-id="fk2jia" data-start="837" data-end="858">ðï¸♂ï¸ WORKOUT PLAN</h1>
<h2 data-section-id="1a2sohj" data-start="860" data-end="887">ð´ DAY 1: CHEST + BICEPS</h2>
<div class="no-scrollbar flex min-h-36 flex-nowrap gap-0.5 overflow-auto sm:gap-1 sm:overflow-hidden xl:min-h-44 mt-1 mb-5 [&;:not(:first-child)]:mt-4">
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-s-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://image.boxrox.com/2022/02/Athlete-Incline-Bench-Press.png" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)]">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://blog.myarsenalstrength.com/hs-fs/hubfs/reverse-pec-deck-machine-benefits%20%281%29.png" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-e-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://static.strengthlevel.com/images/exercises/strict-curl/strict-curl-800.jpg" /></div>
<div class="pointer-events-none absolute inset-x-2 bottom-2 z-0 flex max-w-[calc(100%-1rem)] flex-wrap items-end justify-end gap-1.5">
<div class="shrink-0">
<div class="flex items-center gap-1 rounded-full px-2 py-1.5 text-white backdrop-blur-md backdrop-brightness-75"><span class="text-xs font-semibold">4</span></div>
</div>
</div>
</div>
</div>
</div>
<p data-start="930" data-end="939"><strong data-start="930" data-end="939">Chest</strong></p><script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-5730108346191534" 
 crossorigin="anonymous"></script>
<ul data-start="940" data-end="1080">
<li data-section-id="1tuai6i" data-start="940" data-end="993">Incline Barbell Press – 2 warm-up + 1 working set</li>
<li data-section-id="nx2zuc" data-start="994" data-end="1032">Flat Machine Press – 1 working set</li>
<li data-section-id="i93gqo" data-start="1033" data-end="1080">Pec Deck Fly – 1 working set (slow + squeeze)</li>
</ul>
<p data-start="1082" data-end="1092"><strong data-start="1082" data-end="1092">Biceps</strong></p>
<ul data-start="1093" data-end="1178">
<li data-section-id="xfjkf8" data-start="1093" data-end="1120">Barbell Curl – 1–2 sets</li>
<li data-section-id="1m1qfmb" data-start="1121" data-end="1154">Incline Dumbbell Curl – 1 set</li>
<li data-section-id="1owgmv2" data-start="1155" data-end="1178">Hammer Curl – 1 set</li>
</ul>
<hr data-start="1180" data-end="1183" />
<h2 data-section-id="1le1olp" data-start="1185" data-end="1220">ðµ DAY 2: BACK (YATES SIGNATURE)</h2>
<div class="no-scrollbar flex min-h-36 flex-nowrap gap-0.5 overflow-auto sm:gap-1 sm:overflow-hidden xl:min-h-44 mt-1 mb-5 [&;:not(:first-child)]:mt-4">
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-s-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://cdn.shopify.com/s/files/1/0098/8502/4315/files/foswtddc57o21_480x480.jpg?v=1707847341" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)]">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://images.openai.com/static-rsc-3/AUgzKlDHHp0l8VQAjFRDyLN0msk43WqbB7PbqPB1_OTRL3j3Z5m8zQPmoVUEd-pszeykTEZdMAK8h05czProJRvr5P4Yf8V3NftkGZbDzAU?purpose=inline" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-e-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://hips.hearstapps.com/hmg-prod/images/focused-athlete-in-cap-ready-to-perform-deadlift-in-royalty-free-image-1725367095.jpg?resize=980%3A%2A" /></div>
<div class="pointer-events-none absolute inset-x-2 bottom-2 z-0 flex max-w-[calc(100%-1rem)] flex-wrap items-end justify-end gap-1.5">
<div class="shrink-0">
<div class="flex items-center gap-1 rounded-full px-2 py-1.5 text-white backdrop-blur-md backdrop-brightness-75"><span class="text-xs font-semibold">4</span></div>
</div>
</div>
</div>
</div>
</div>
<ul data-start="1263" data-end="1433">
<li data-section-id="17thrg3" data-start="1263" data-end="1302">Deadlifts – 2 warm-up + 1 heavy set</li>
<li data-section-id="7kmhx8" data-start="1303" data-end="1351">Underhand Barbell Row (Yates Row) – 1–2 sets</li>
<li data-section-id="sr69s6" data-start="1352" data-end="1376">Lat Pulldown – 1 set</li>
<li data-section-id="ooogyx" data-start="1377" data-end="1405">Seated Cable Row – 1 set</li>
<li data-section-id="18imr8" data-start="1406" data-end="1433">Hyperextensions – 1 set</li>
</ul>
<hr data-start="1435" data-end="1438" />
<h2 data-section-id="qinmfb" data-start="1440" data-end="1472">ð¡ DAY 4: SHOULDERS + TRICEPS</h2>
<div class="no-scrollbar flex min-h-36 flex-nowrap gap-0.5 overflow-auto sm:gap-1 sm:overflow-hidden xl:min-h-44 mt-1 mb-5 [&;:not(:first-child)]:mt-4">
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-s-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://www.primalstrength.com/cdn/shop/files/Hero_Render_0b21a315-69b1-431a-8d1c-1b37a0c155bf.jpg?v=1738777410" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)]">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://cdn.mos.cms.futurecdn.net/opgGamxpB89PygezHgmPUR.jpg" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-e-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://anabolicaliens.com/cdn/shop/articles/5f9892a2b0625c92c74ee6b8_rear-delt-fly-machine-picture.png?v=1641754148" /></div>
<div class="pointer-events-none absolute inset-x-2 bottom-2 z-0 flex max-w-[calc(100%-1rem)] flex-wrap items-end justify-end gap-1.5">
<div class="shrink-0">
<div class="flex items-center gap-1 rounded-full px-2 py-1.5 text-white backdrop-blur-md backdrop-brightness-75"><span class="text-xs font-semibold">4</span></div>
</div>
</div>
</div>
</div>
</div>
<p data-start="1515" data-end="1528"><strong data-start="1515" data-end="1528">Shoulders</strong></p>
<ul data-start="1529" data-end="1632">
<li data-section-id="1ku2vvw" data-start="1529" data-end="1575">Machine Shoulder Press – 2 warm-up + 1 set</li>
<li data-section-id="14vi1pw" data-start="1576" data-end="1602">Lateral Raises – 1 set</li>
<li data-section-id="1e4a7ao" data-start="1603" data-end="1632">Rear Delt Machine – 1 set</li>
</ul>
<p data-start="1634" data-end="1645"><strong data-start="1634" data-end="1645">Triceps</strong></p>
<ul data-start="1646" data-end="1734">
<li data-section-id="1jou0qi" data-start="1646" data-end="1680">Close-Grip Bench Press – 1 set</li>
<li data-section-id="17ivhby" data-start="1681" data-end="1707">Skull Crushers – 1 set</li>
<li data-section-id="7l5dz3" data-start="1708" data-end="1734">Rope Pushdowns – 1 set</li>
</ul>
<hr data-start="1736" data-end="1739" />
<h2 data-section-id="1onn5kk" data-start="1741" data-end="1758">ð¢ DAY 5: LEGS</h2>
<div class="no-scrollbar flex min-h-36 flex-nowrap gap-0.5 overflow-auto sm:gap-1 sm:overflow-hidden xl:min-h-44 mt-1 mb-5 [&;:not(:first-child)]:mt-4">
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-s-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://www.untappedsupplement.com/cdn/shop/articles/leg_press_cover.png?v=1695189587" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)]">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://bellsofsteel.com/cdn/shop/articles/How-Deep-Should-You-Hack-Squat.webp?v=1708539929&;width=1024" /></div>
</div>
</div>
<div class="border-token-border-default relative w-32 shrink-0 overflow-hidden rounded-xl border-[0.5px] md:shrink max-h-64 sm:w-[calc((100%-0.5rem)/3)] rounded-e-xl">
<div class="group/search-image @container/search-image relative rounded-[inherit] h-full w-full">
<div ><img class="bg-token-main-surface-tertiary m-0 h-full w-full object-cover" src="https://images.openai.com/static-rsc-3/4iwP1w4L7hF8BqfOjdQEfbBZ7H7nGbAPvsQIVuFuAxDxDRUz-QMKdS58LdlHLSjQBz3xaAUskzvRD5v5u0giMU1u5LSKL_loj7tQBGgVn2k?purpose=inline" /></div>
<div class="pointer-events-none absolute inset-x-2 bottom-2 z-0 flex max-w-[calc(100%-1rem)] flex-wrap items-end justify-end gap-1.5">
<div class="shrink-0">
<div class="flex items-center gap-1 rounded-full px-2 py-1.5 text-white backdrop-blur-md backdrop-brightness-75"><span class="text-xs font-semibold">4</span></div>
</div>
</div>
</div>
</div>
</div>
<ul data-start="1801" data-end="1956">
<li data-section-id="i9luyh" data-start="1801" data-end="1834">Leg Press – 2 warm-up + 1 set</li>
<li data-section-id="1x5rpjf" data-start="1835" data-end="1857">Hack Squat – 1 set</li>
<li data-section-id="b3wwhe" data-start="1858" data-end="1895">Leg Extension – 1 set (slow burn)</li>
<li data-section-id="sivjmj" data-start="1896" data-end="1922">Lying Leg Curl – 1 set</li>
<li data-section-id="1n14ef7" data-start="1923" data-end="1956">Standing Calf Raises – 2 sets</li>
</ul>
<hr data-start="1958" data-end="1961" />
<h1 data-section-id="133uwp5" data-start="1963" data-end="2015">ð¥ NUTRITION PLAN (YATES STYLE BULKING/CUT HYBRID)</h1>
<h2 data-section-id="qf5hsm" data-start="2017" data-end="2031">ð¢ Calories</h2>
<ul data-start="2032" data-end="2096">
<li data-section-id="7mrii3" data-start="2032" data-end="2073">Start: <strong data-start="2041" data-end="2073">Bodyweight (kg) × 33–36 kcal</strong></li>
<li data-section-id="e8hwid" data-start="2074" data-end="2096">Adjust every 2 weeks</li>
</ul>
<hr data-start="2098" data-end="2101" />
<h2 data-section-id="d7v3b1" data-start="2103" data-end="2115">âï¸ MACROS</h2>
<ul data-start="2116" data-end="2206">
<li data-section-id="172re35" data-start="2116" data-end="2148"><strong data-start="2118" data-end="2130">Protein:</strong> 2.2–2.5g per kg</li>
<li data-section-id="16p9b8i" data-start="2149" data-end="2182"><strong data-start="2151" data-end="2161">Carbs:</strong> Moderate (3–5g/kg)</li>
<li data-section-id="1sqj9o2" data-start="2183" data-end="2206"><strong data-start="2185" data-end="2194">Fats:</strong> 0.8–1g/kg</li>
</ul>
<hr data-start="2208" data-end="2211" />
<h2 data-section-id="p5uhk2" data-start="2213" data-end="2242">ð½ï¸ SAMPLE DAILY MEAL PLAN</h2>
<h3 data-section-id="vjnagc" data-start="2244" data-end="2266">Meal 1 (Breakfast)</h3>
<ul data-start="2267" data-end="2308">
<li data-section-id="e7bgmc" data-start="2267" data-end="2288">Eggs + egg whites</li>
<li data-section-id="1sd0syp" data-start="2289" data-end="2297">Oats</li>
<li data-section-id="pbrlcb" data-start="2298" data-end="2308">Banana</li>
</ul>
<h3 data-section-id="l67k1d" data-start="2310" data-end="2320">Meal 2</h3>
<ul data-start="2321" data-end="2363">
<li data-section-id="zn3xq2" data-start="2321" data-end="2339">Chicken breast</li>
<li data-section-id="6tzwol" data-start="2340" data-end="2348">Rice</li>
<li data-section-id="et2btg" data-start="2349" data-end="2363">Vegetables</li>
</ul>
<h3 data-section-id="1pfcto4" data-start="2365" data-end="2389">Meal 3 (Pre-workout)</h3>
<ul data-start="2390" data-end="2420">
<li data-section-id="1vd3bje" data-start="2390" data-end="2403">Lean beef</li>
<li data-section-id="5s5he1" data-start="2404" data-end="2420">Sweet potato</li>
</ul>
<h3 data-section-id="1prkar0" data-start="2422" data-end="2447">Meal 4 (Post-workout)</h3>
<ul data-start="2448" data-end="2491">
<li data-section-id="11dfkhc" data-start="2448" data-end="2464">Whey protein</li>
<li data-section-id="9175uw" data-start="2465" data-end="2491">White rice or potatoes</li>
</ul>
<h3 data-section-id="l67k1i" data-start="2493" data-end="2503">Meal 5</h3>
<ul data-start="2504" data-end="2543">
<li data-section-id="50dga" data-start="2504" data-end="2528">Fish (salmon or cod)</li>
<li data-section-id="et2btg" data-start="2529" data-end="2543">Vegetables</li>
</ul>
<h3 data-section-id="9f3jfy" data-start="2545" data-end="2568">Meal 6 (Before bed)</h3>
<ul data-start="2569" data-end="2597">
<li data-section-id="x2tkk" data-start="2569" data-end="2597">Cottage cheese or casein</li>
</ul>
<hr data-start="2599" data-end="2602" />
<h1 data-section-id="f224nk" data-start="2604" data-end="2631">ð SUPPLEMENTS (OPTIONAL)</h1>
<ul data-start="2632" data-end="2702">
<li data-section-id="11dfkhc" data-start="2632" data-end="2648">Whey protein</li>
<li data-section-id="1htxj35" data-start="2649" data-end="2672">Creatine (5g daily)</li>
<li data-section-id="1yto0t2" data-start="2673" data-end="2685">Fish oil</li>
<li data-section-id="1d280wx" data-start="2686" data-end="2702">Multivitamin</li>
</ul>
<hr data-start="2704" data-end="2707" />
<h1 data-section-id="148jdu6" data-start="2709" data-end="2738">ð PROGRESSION OVER 90 DAYS</h1>
<h3 data-section-id="ysdvoo" data-start="2740" data-end="2766">ð¢ Phase 1 (Days 1–30)</h3>
<ul data-start="2767" data-end="2832">
<li data-section-id="1mxql9m" data-start="2767" data-end="2781">Learn form</li>
<li data-section-id="1qaa8sa" data-start="2782" data-end="2802">Moderate weights</li>
<li data-section-id="1zd4zj" data-start="2803" data-end="2832">Stop 1 rep before failure</li>
</ul>
<h3 data-section-id="ekgcqm" data-start="2834" data-end="2861">ð¡ Phase 2 (Days 31–60)</h3>
<ul data-start="2862" data-end="2932">
<li data-section-id="uzr1h" data-start="2862" data-end="2891">Train to <strong data-start="2873" data-end="2889">true failure</strong></li>
<li data-section-id="1u44ux1" data-start="2892" data-end="2932">Add intensity techniques (forced reps)</li>
</ul>
<h3 data-section-id="hfh2yo" data-start="2934" data-end="2961">ð´ Phase 3 (Days 61–90)</h3>
<ul data-start="2962" data-end="3038">
<li data-section-id="oihkur" data-start="2962" data-end="2979">Max intensity</li>
<li data-section-id="6j2rth" data-start="2980" data-end="3010">Add rest-pause + drop sets</li>
<li data-section-id="1j1egol" data-start="3011" data-end="3038">Track PRs every session</li>
</ul>
<hr data-start="3040" data-end="3043" />
<h1 data-section-id="yr8r8m" data-start="3045" data-end="3069">ð´ RECOVERY (CRITICAL)</h1>
<ul data-start="3071" data-end="3177">
<li data-section-id="dsr0qb" data-start="3071" data-end="3093">Sleep: <strong data-start="3080" data-end="3093">7–9 hours</strong></li>
<li data-section-id="12f4d6w" data-start="3094" data-end="3138">Rest days = full recovery (no junk volume)</li>
<li data-section-id="ecdtnf" data-start="3139" data-end="3177">Light walking or stretching optional</li>
</ul>
<hr data-start="3179" data-end="3182" />
<h1 data-section-id="1hu8qf" data-start="3184" data-end="3212">â ï¸ IMPORTANT REALITY CHECK</h1>
<p data-start="3214" data-end="3239">Dorian Yates training is:</p>
<ul data-start="3240" data-end="3340">
<li data-section-id="a0uo5h" data-start="3240" data-end="3261">Extremely intense</li>
<li data-section-id="u8rfk" data-start="3262" data-end="3297">Not beginner-friendly long-term</li>
<li data-section-id="xxwd6g" data-start="3298" data-end="3340">Requires discipline and recovery focus</li>
</ul>
<p data-start="3342" data-end="3435">ð If done right: <strong data-start="3360" data-end="3395">massive strength + muscle gains</strong><br data-start="3395" data-end="3398" />ð If done wrong: burnout or injury</p>
</div>
</div>
<h1 data-section-id="1nqkhqa" data-start="210" data-end="239">ð§ First: Choose Your Level</h1>
<ul data-start="241" data-end="448">
<li data-section-id="1gyef1k" data-start="241" data-end="307"><strong data-start="243" data-end="277">Beginner (0–6 months training)</strong> → learn form, avoid failure</li>
<li data-section-id="qztvo5" data-start="308" data-end="382"><strong data-start="310" data-end="340">Intermediate (6–24 months)</strong> → controlled failure, progression focus</li>
<li data-section-id="2ooaj" data-start="383" data-end="448"><strong data-start="385" data-end="408">Advanced (2+ years)</strong> → true Yates “Blood &; Guts” intensity</li>
</ul>
<hr data-start="450" data-end="453" />
<h1 data-section-id="x3l1js" data-start="455" data-end="495">ð¢ BEGINNER VERSION (FOUNDATION PHASE)</h1>
<p data-start="497" data-end="580">ð Goal: Learn technique + build base strength<br data-start="543" data-end="546" />ð <strong data-start="549" data-end="580">DO NOT train to failure yet</strong></p>
<h3 data-section-id="1vlyjwm" data-start="582" data-end="610">ð Split (3–4 days/week)</h3>
<ul data-start="611" data-end="695">
<li data-section-id="i5d1j0" data-start="611" data-end="631">Day 1: Full Body</li>
<li data-section-id="soxu4" data-start="632" data-end="647">Day 2: Rest</li>
<li data-section-id="1u0d2ny" data-start="648" data-end="668">Day 3: Full Body</li>
<li data-section-id="1iwznwq" data-start="669" data-end="684">Day 4: Rest</li>
<li data-section-id="j2ikvz" data-start="685" data-end="695">Repeat</li>
</ul>
<h3 data-section-id="9kn05l" data-start="697" data-end="722">ðï¸♂ï¸ Training Style</h3>
<ul data-start="723" data-end="798">
<li data-section-id="100tsuy" data-start="723" data-end="748">2–3 sets per exercise</li>
<li data-section-id="1qy4ekt" data-start="749" data-end="763">10–12 reps</li>
<li data-section-id="1yr7rhr" data-start="764" data-end="798">Stop <strong data-start="771" data-end="798">2–3 reps before failure</strong></li>
</ul>
<h3 data-section-id="1i9pcbl" data-start="800" data-end="819">Example Workout</h3>
<ul data-start="820" data-end="972">
<li data-section-id="4cxbff" data-start="820" data-end="838">Squat – 3 sets</li>
<li data-section-id="1c36zss" data-start="839" data-end="863">Bench Press – 3 sets</li>
<li data-section-id="eh3qwn" data-start="864" data-end="889">Lat Pulldown – 3 sets</li>
<li data-section-id="1f1fuo1" data-start="890" data-end="917">Shoulder Press – 2 sets</li>
<li data-section-id="1g09of2" data-start="918" data-end="942">Biceps Curl – 2 sets</li>
<li data-section-id="cmldpa" data-start="943" data-end="972">Triceps Pushdown – 2 sets</li>
</ul>
<h3 data-section-id="1kxj9ts" data-start="974" data-end="991">ð½ï¸ Nutrition</h3>
<ul data-start="992" data-end="1058">
<li data-section-id="nf86jf" data-start="992" data-end="1018">Protein: <strong data-start="1003" data-end="1018">1.6–2.0g/kg</strong></li>
<li data-section-id="1ab47hw" data-start="1019" data-end="1058">Slight calorie surplus or maintenance</li>
</ul>
<p data-start="1060" data-end="1087">ð Focus: <strong data-start="1070" data-end="1087">Form >; weight</strong></p>
<hr data-start="1089" data-end="1092" />
<h1 data-section-id="ng63b8" data-start="1094" data-end="1133">ð¡ INTERMEDIATE VERSION (YATES INTRO)</h1>
<p data-start="1135" data-end="1183">ð Goal: Transition into Yates-style intensity</p>
<h3 data-section-id="f62m12" data-start="1185" data-end="1211">ð Split (4 days/week)</h3>
<ul data-start="1212" data-end="1334">
<li data-section-id="1336itv" data-start="1212" data-end="1237">Day 1: Chest + Biceps</li>
<li data-section-id="b7zbo7" data-start="1238" data-end="1253">Day 2: Back</li>
<li data-section-id="pyqabx" data-start="1254" data-end="1269">Day 3: Rest</li>
<li data-section-id="1e0lomu" data-start="1270" data-end="1300">Day 4: Shoulders + Triceps</li>
<li data-section-id="kgfbeu" data-start="1301" data-end="1316">Day 5: Legs</li>
<li data-section-id="rktz0s" data-start="1317" data-end="1334">Day 6–7: Rest</li>
</ul>
<h3 data-section-id="9kn05l" data-start="1336" data-end="1361">ðï¸♂ï¸ Training Style</h3>
<ul data-start="1362" data-end="1444">
<li data-section-id="aqt9zt" data-start="1362" data-end="1395">1–2 working sets per exercise</li>
<li data-section-id="1fa8iu" data-start="1396" data-end="1425">Last set = <strong data-start="1409" data-end="1423">to failure</strong></li>
<li data-section-id="1rf4j1d" data-start="1426" data-end="1444">Controlled tempo</li>
</ul>
<h3 data-section-id="vlko75" data-start="1446" data-end="1468">Example Adjustment</h3>
<ul data-start="1469" data-end="1566">
<li data-section-id="1t51yuu" data-start="1469" data-end="1513">Incline Press: 2 warm-up + 1 all-out set</li>
<li data-section-id="13qjah5" data-start="1514" data-end="1538">Rows: 1–2 heavy sets</li>
<li data-section-id="m5aams" data-start="1539" data-end="1566">Leg Press: 1 brutal set</li>
</ul>
<h3 data-section-id="1kxj9ts" data-start="1568" data-end="1585">ð½ï¸ Nutrition</h3>
<ul data-start="1586" data-end="1656">
<li data-section-id="1bsjjtp" data-start="1586" data-end="1612">Protein: <strong data-start="1597" data-end="1612">2.0–2.3g/kg</strong></li>
<li data-section-id="1gyucot" data-start="1613" data-end="1656">Calories: maintenance or slight surplus</li>
</ul>
<p data-start="1658" data-end="1704">ð Focus: <strong data-start="1668" data-end="1704">Intensity + progressive overload</strong></p>
<hr data-start="1706" data-end="1709" />
<h1 data-section-id="gko2kc" data-start="1711" data-end="1752">ð´ ADVANCED VERSION (FULL DORIAN YATES)</h1>
<p data-start="1754" data-end="1812">Inspired directly by <span class="hover:entity-accent entity-underline inline cursor-pointer align-baseline"><span class="whitespace-normal">Dorian Yates</span></span></p>
<p data-start="1814" data-end="1866">ð Goal: Maximum muscle growth with minimum volume</p>
<h3 data-section-id="36s7v9" data-start="1868" data-end="1889">ð Split (4 days)</h3>
<p data-start="1890" data-end="1912">Same as original plan:</p>
<ul data-start="1913" data-end="1982">
<li data-section-id="1o2n3ac" data-start="1913" data-end="1931">Chest + Biceps</li>
<li data-section-id="1vny5r7" data-start="1932" data-end="1940">Back</li>
<li data-section-id="724q0o" data-start="1941" data-end="1949">Rest</li>
<li data-section-id="1nb3pg" data-start="1950" data-end="1973">Shoulders + Triceps</li>
<li data-section-id="1p77pbp" data-start="1974" data-end="1982">Legs</li>
</ul>
<hr data-start="1984" data-end="1987" />
<h2 data-section-id="1amg6w5" data-start="1989" data-end="2035">ðï¸♂ï¸ Training Style (TRUE “BLOOD &; GUTS”)</h2>
<ul data-start="2037" data-end="2134">
<li data-section-id="spcz7j" data-start="2037" data-end="2074">Only <strong data-start="2044" data-end="2074">1 working set per exercise</strong></li>
<li data-section-id="1soip6j" data-start="2075" data-end="2134">Train to:
<ul data-start="2089" data-end="2134">
<li data-section-id="x3a008" data-start="2089" data-end="2100">Failure</li>
<li data-section-id="1gm7qed" data-start="2103" data-end="2118">Forced reps</li>
<li data-section-id="191jplc" data-start="2121" data-end="2134">Drop sets</li>
</ul>
</li>
</ul>
<hr data-start="2136" data-end="2139" />
<h2 data-section-id="mfe14t" data-start="2141" data-end="2162">ð¥ Example (Chest)</h2>
<ul data-start="2163" data-end="2318">
<li data-section-id="endd4i" data-start="2163" data-end="2237">Incline Barbell Press
<ul data-start="2191" data-end="2237">
<li data-section-id="1fzx44o" data-start="2191" data-end="2205">2 warm-ups</li>
<li data-section-id="1e7x815" data-start="2208" data-end="2237">1 set to COMPLETE failure</li>
</ul>
</li>
<li data-section-id="1fvz8ke" data-start="2239" data-end="2279">Machine Press
<ul data-start="2259" data-end="2279">
<li data-section-id="w7lnff" data-start="2259" data-end="2279">1 set + drop set</li>
</ul>
</li>
<li data-section-id="189r7xw" data-start="2281" data-end="2318">Pec Deck
<ul data-start="2296" data-end="2318">
<li data-section-id="1gprkbw" data-start="2296" data-end="2318">1 slow, brutal set</li>
</ul>
</li>
</ul>
<hr data-start="2320" data-end="2323" />
<h2 data-section-id="39bo5m" data-start="2325" data-end="2351">â ï¸ INTENSITY TECHNIQUES</h2>
<ul data-start="2352" data-end="2431">
<li data-section-id="17tqaba" data-start="2352" data-end="2391">Forced reps (partner helps last reps)</li>
<li data-section-id="j6afd3" data-start="2392" data-end="2404">Rest-pause</li>
<li data-section-id="8gbdha" data-start="2405" data-end="2431">Slow negatives (3–5 sec)</li>
</ul>
<hr data-start="2433" data-end="2436" />
<h2 data-section-id="1r4vqgs" data-start="2438" data-end="2465">ð½ï¸ Nutrition (Advanced)</h2>
<ul data-start="2466" data-end="2547">
<li data-section-id="1w41c0o" data-start="2466" data-end="2492">Protein: <strong data-start="2477" data-end="2492">2.3–2.5g/kg</strong></li>
<li data-section-id="10rwbeq" data-start="2493" data-end="2524">Carbs: high around workouts</li>
<li data-section-id="os1r9y" data-start="2525" data-end="2547">Strict meal timing</li>
</ul>
<hr data-start="2549" data-end="2552" />
<h1 data-section-id="sjlnlb" data-start="2554" data-end="2587">ð HOW TO PROGRESS OVER 90 DAYS</h1>
<h3 data-section-id="zn79bc" data-start="2589" data-end="2602">Days 1–30</h3>
<ul data-start="2603" data-end="2702">
<li data-section-id="1i5i1zy" data-start="2603" data-end="2631">Beginners: stay beginner</li>
<li data-section-id="1i2hbdq" data-start="2632" data-end="2669">Intermediates: moderate intensity</li>
<li data-section-id="1b16uhy" data-start="2670" data-end="2702">Advanced: controlled failure</li>
</ul>
<h3 data-section-id="18uihpa" data-start="2704" data-end="2718">Days 31–60</h3>
<ul data-start="2719" data-end="2837">
<li data-section-id="1rqt9rg" data-start="2719" data-end="2755">Beginners → move to intermediate</li>
<li data-section-id="m9fyz1" data-start="2756" data-end="2797">Intermediates → more failure training</li>
<li data-section-id="dsg8md" data-start="2798" data-end="2837">Advanced → add intensity techniques</li>
</ul>
<h3 data-section-id="18m0bhw" data-start="2839" data-end="2853">Days 61–90</h3>
<ul data-start="2854" data-end="2959">
<li data-section-id="hx4xqf" data-start="2854" data-end="2889">Beginners → light failure intro</li>
<li data-section-id="h04tv7" data-start="2890" data-end="2923">Intermediates → near-advanced</li>
<li data-section-id="ibiuxn" data-start="2924" data-end="2959">Advanced → peak intensity phase</li>
</ul>
<hr data-start="2961" data-end="2964" />
<h1 data-section-id="1xej1nm" data-start="2966" data-end="2997">âï¸ WHICH ONE SHOULD YOU PICK?</h1>
<p data-start="2999" data-end="3025">ð Choose <strong data-start="3009" data-end="3021">BEGINNER</strong> if:</p>
<ul data-start="3026" data-end="3061">
<li data-section-id="zlllkl" data-start="3026" data-end="3061">You’re new or unsure about form</li>
</ul>
<p data-start="3063" data-end="3093">ð Choose <strong data-start="3073" data-end="3089">INTERMEDIATE</strong> if:</p>
<ul data-start="3094" data-end="3133">
<li data-section-id="14e14fp" data-start="3094" data-end="3133">You’ve trained consistently ~1 year</li>
</ul>
<p data-start="3135" data-end="3161">ð Choose <strong data-start="3145" data-end="3157">ADVANCED</strong> if:</p>
<ul data-start="3162" data-end="3205">
<li data-section-id="7evdf5" data-start="3162" data-end="3205">You already train hard AND recover well</li>
</ul>
<hr data-start="3207" data-end="3210" />
<h1 data-section-id="kr5fwk" data-start="3212" data-end="3230">ð¨ HONEST ADVICE</h1>
<p data-start="3232" data-end="3347">The biggest mistake people make copying <span class="hover:entity-accent entity-underline inline cursor-pointer align-baseline"><span class="whitespace-normal">Dorian Yates</span></span>:<br />
ð Jumping into advanced too early</p>
<p data-start="3349" data-end="3373">His style works because:</p>
<ul data-start="3374" data-end="3433">
<li data-section-id="1exoxpp" data-start="3374" data-end="3390">Perfect form</li>
<li data-section-id="bz45r7" data-start="3391" data-end="3414">Years of experience</li>
<li data-section-id="1y2f7dm" data-start="3415" data-end="3433">Elite recovery</li>
</ul>
<div class="flex w-full flex-col gap-1 empty:hidden">
<div class="markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling">
<p> ;</p>
<div>Mike Mentzer&#8217;s &#8220;Ideal (Baseline) Routine&#8221; is <mark>the foundational application of his Heavy Duty training philosophy</mark>. Designed for maximum muscle growth through minimal volume and extreme intensity, it consists of four distinct workouts performed with significant rest days in between. [1, 2, 3, 4, 5]</div>
<h2 role="heading">The Core Principles</h2>
<div>
<div></div>
<ul>
<li>Low Volume: Perform only one working set per exercise, taken to absolute muscular failure.</li>
<li>High Intensity: Every rep should be slow and controlled, focusing on the mind-muscle connection and reaching a point where no further reps are possible.</li>
<li>Infrequent Training: In the baseline version, you train only once every 4 to 7 days. Mentzer believed that as you get stronger, your body requires <em>more</em> recovery time, not less. [1, 2, 6, 7, 8]</li>
</ul>
</div>
<h2 role="heading">The Workout Split</h2>
<div>The routine is typically divided into four sessions, rotated as follows: [2, 9]</div>
<table>
<tbody>
<tr>
<th>Workout [1, 2, 6, 8, 10]</th>
<th>Target Muscle Groups</th>
<th>Primary Exercises</th>
</tr>
<tr>
<td>Workout 1</td>
<td>Chest &; Back</td>
<td>Dumbbell Flyes (superset) Incline Press, Straight-arm Pulldowns (superset) Palms-up Pulldowns, Deadlifts</td>
</tr>
<tr>
<td>Workout 2</td>
<td>Legs &; Abs</td>
<td>Leg Extensions (superset) Leg Press or Squats, Standing Calf Raises, Sit-ups</td>
</tr>
<tr>
<td>Workout 3</td>
<td>Shoulders &; Arms</td>
<td>Dumbbell Lateral Raises, Bent-over Laterals, Barbell Curls, Triceps Pressdowns (superset) Dips</td>
</tr>
<tr>
<td>Workout 4</td>
<td>Legs &; Abs</td>
<td>Repeat of Workout 2 (Legs) or specialized variations as needed</td>
</tr>
</tbody>
</table>
<h2 role="heading">Implementation Advice</h2>
<div>
<div></div>
<ul>
<li>The 4-Day Rule: A common starting point is training once every 4 days (e.g., Workout 1 on Monday, Workout 2 on Friday, etc.).</li>
<li>Progressive Overload: You must aim to increase either the weight or the reps in every single session to ensure growth.</li>
<li>Recovery is Key: If you are not getting stronger, Mentzer&#8217;s primary solution was to add more rest days, sometimes extending the gap to 10 days between sessions. [1, 2, 6, 11]</li>
<li><amp-youtube data-videoid="oSHvenCOzHY" layout="responsive" width="1000" height="563"></amp-youtube></li>
</ul>
</div>
<div>Would you like to know more about the specific superset techniques or the nutrition guidelines Mentzer recommended to support this routine?</div>
<div>
<div>[1] <a href="https://www.youtube.com/watch?v=PCPdgubMilk#:~:text=This%20routine%20involves%20training%20once%20every%20four,be%20taken%2C%20making%20it%20a%20five%2Dday%20interval.">https://www.youtube.com</a></div>
<div>[2] <a href="https://www.youtube.com/watch?v=yoAMi6pAkn4&;t=20">https://www.youtube.com</a></div>
<div>[3] <a href="https://www.libres.tecnm.mx/browse/CLfyF3/9GF300/heavy__duty_mike__mentzer__pdf.pdf#:~:text=The%20PDF%20provides%20a%20detailed%20explanation%20of,form%20the%20foundation%20of%20his%20training%20philosophy:">https://www.libres.tecnm.mx</a></div>
<div>[4] <a href="https://www.youtube.com/watch?v=z5WFMeMQjhw#:~:text=So%20in%20this%20chest%20and%20back%20workout,pre%2Dexhaust%20the%20muscles%2C%20and%202%20compound%20exercises.">https://www.youtube.com</a></div>
<div>[5] <a href="https://www.libres.tecnm.mx/fulldisplay/VZdesr/0GF023/HighIntensityTrainingTheMikeMentzerWay.pdf#:~:text=The%20core%20principles%20of%20Mentzer%20%28%20Mike,optimal%20results%2C%20reducing%20the%20risk%20of%20overtraining.">https://www.libres.tecnm.mx</a></div>
<div>[6] <a href="https://www.facebook.com/fitdudes/posts/mike-mentzer-i-had-my-clients-train-three-days-a-weekevery-48-hoursmonday-wednes/719997044026386/">https://www.facebook.com</a></div>
<div>[7] <a href="https://www.youtube.com/watch?v=OklxWeCOo58">https://www.youtube.com</a></div>
<div>[8] <a href="https://www.reddit.com/r/naturalbodybuilding/comments/1hnmq4x/mentzers_highintensity_training_ideal_workout/">https://www.reddit.com</a></div>
<div>[9] <a href="https://www.youtube.com/watch?v=Bc8fhTiTBnI#:~:text=%F0%9F%92%AA%20Subscribe%20for%20free%20here:%20https://www.averagetoj&;text=In%20this%20video%2C%20I%20do%20Day%201,around%20just%204%20exercises%20taken%20to%20failure.">https://www.youtube.com</a></div>
<div>[10] <a href="https://www.youtube.com/watch?v=KkKb3Wx8zWM&;t=28">https://www.youtube.com</a></div>
<div>[11] <a href="https://www.youtube.com/watch?v=vY52ho3QrCk">https://www.youtube.com</a></div>
</div>
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