Pavel's Greasing the Groove (GtG)

Four-week intermediate program based on Pavel Tsatsouline's "Greasing the Groove" methodology — the opposite of beating yourself up at the gym. The principle: pick 1-2 lifts, do many short, sub-maximal sets throughout each day (typically 50% or less of your rep max), never to failure or even mild fatigue. Strength is a skill, and skills get better with frequent perfect practice.

Seven training days per week (no rest days — that's the whole point of GtG). Each "session" in the template represents the day's total volume; the info field explains how to spread those sets across 3-6 mini-bouts throughout the day. Two minutes of pull-ups before lunch. A set of push-ups every time you walk past the door. Goblet squats during a phone call.

Pick 3 movements: pull-ups (or sub: lat pulldown), push-ups, and goblet squats. Plank is the only direct core work — also greased throughout the day. Volume increases week-to-week — set count grows from 5 to 8 — but rep counts stay at ~50% of capacity. Best for intermediate lifters with a strong base who want to dramatically increase a specific movement (e.g., go from 8 to 20 pull-ups in 4 weeks). Pair with normal eating; this is a skill-density block, not a hypertrophy or fat-loss block.