GRAVL

🧱 Level 1 - Adherence

The fundamental structure of every effective training program

🧮 Level 2 – Volume, Intensity, and Frequency

How to Keep Moving Forward Without Getting Stuck

📈 Level 3 – Progression

How to Choose the Right Movements for Your Goals

🧩 Level 4 – Exercise Selection

How Long You Should Rest Between Sets to Maximize Your Results

🕒 Level 5 – Rest Periods

Controlling Movement Speed to Maximize Stimulus and Technique

🏋️ Level 6 – Lifting Tempo

How to Adjust Your Training Based on Your Main Goal

Maximum Strength vs. Hypertrophy

How to Structure Your Progress Year After Year Without Stagnating or Burning Out

Long-Term Planning and Sustainability

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The fundamentals of progress, built on science

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