{"product_id":"the-muscle-blueprint","title":"The Muscle Blueprint","description":"\u003cp\u003e\u003cstrong\u003eA clear resistance-training plan you can put to work.\u003c\/strong\u003e The Muscle Blueprint is a downloadable written program for generally healthy adults aged 18+ who are beginners or early intermediates.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eComplete 3-day beginner, 4-day upper\/lower and 5-day distributed split options. Choose one.\u003c\/li\u003e\n\u003cli\u003eEight weeks of workouts with a numbered 60-day implementation calendar, rest days and a final review.\u003c\/li\u003e\n\u003cli\u003eExercise tables with sets, repetitions, rest and effort targets; technique cues and equipment substitutions.\u003c\/li\u003e\n\u003cli\u003eStarting-load selection without 1RM testing, progressive overload, recovery, missed-session guidance and plateau troubleshooting.\u003c\/li\u003e\n\u003cli\u003ePrintable workout\/review worksheets, an editable XLSX tracker and START-HERE instructions.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e a practical gym with dumbbells, a stable bench, leg press and press\/curl machines, plus cable\/row\/pulldown access. Alternatives are explained in the guide.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e downloadable PDF guides and worksheets plus an XLSX workbook in one ZIP. No physical shipment. Written education only; video lessons, coaching and a member portal are not included.\u003c\/p\u003e\u003cp\u003eGeneral fitness education, not individualized medical care or rehabilitation. No guaranteed muscle gain or transformation. No professional review or certification is claimed.\u003c\/p\u003e","brand":"ASCENSION BLUEPRINT","offers":[{"title":"Default Title","offer_id":67732632797293,"sku":"ASC-MUSCLE-002","price":25.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0843\/8149\/9501\/files\/ascension-gold-muscle-01-hero_25285ffe-355d-422d-a003-2d8a627f6875.jpg?v=1792094533","url":"https:\/\/ascensionblueprint.shop\/products\/the-muscle-blueprint","provider":"My Store","version":"1.0","type":"link"}