The breathing rule no one mentions: exhale on the effort

Bracing - how you breathe and hold your midsection during a lift - is something most programs never mention. The common gym cue is to hold your breath and bear down hard. This program uses a different default.

The rule here is simple and constant: exhale on the effort, never hold your breath through a rep.

Why this cue

Exhaling on the effort is easy to remember, keeps your rhythm steady from rep to rep, and keeps the lift strong without straining and holding.

And because no set in this program ever goes near a max, the strain-and-hold bracing cues other programs rely on are never needed anyway.

One honest note

If you notice any symptoms during or after lifting, stop and talk to a qualified professional. This is training guidance, not medical advice, and symptoms are never something to train through.

The program's job is to train you hard within rules that respect the decade. That one is a rule worth keeping everywhere, not just here.