Initial implementation of ST pyramid program.

pyramid.md

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+# Implementation of Strength Training Pyramid Principles.
+
+## Adherence
+## Volume, Intensity, Frequency
+## Progression
+## Exercise Selection
+## Rest Periods
+## Tempo
+
+## Favorite Exercices:
+- Shoulders:
+   - Side Delt: Lateral Raise Machine
+   - Rear Delt: Rear-delt Fly Machine
+   - Front Delt: Military Press
+
+- Back:
+   - Lats: Hammer unilateral Lat Pulldown
+   - Traps: Overhand Open Elbows Hammer Row
+
+- Arms:
+   - Triceps: Lying Triceps Extensions
+   - Biceps: Machine Preacher Curls
+
+- Chest:
+   - Upper Chest: Incine Machine Chest Press
+   - Mid Chest: Bench Press
+   - Lower Chest: None
+
+- Legs:
+   Quads: Pressure Machine Leg Extension
+   Hams: RDL
+
+- Other:
+   - Abs: Cable Crunches
+   - Forearms: Sulek Curls
+
+## Target Weekly Volume:
+- Shoulders: 20
+   - Side Delt: 10
+   - Rear Delt: 5
+   - Front Delt: 5
+
+- Back: 18
+   - Lats: 12
+   - Traps: 6
+
+- Arms: 20
+   - Triceps: 10
+   - Biceps: 10
+
+- Chest: 15
+   - Upper Chest: 10
+   - Mid Chest: 5
+   - Lower Chest:
+
+- Legs: 10
+   Quads: 5
+   Hams: 5
+
+- Other: 10
+   - Abs: 5
+   - Forearms: 5
+
+## Target Weekly Frequency:
+- Training Sessions schedule: 2 days on, 1 day off - 4.62 Training session per week
+
+- Shoulders:
+   - Side Delt: 3
+   - Rear Delt: 2
+   - Front Delt: 1
+
+- Back:
+   - Lats: 2
+   - Traps: 2
+
+- Arms:
+   - Triceps: 3
+   - Biceps: 3
+
+- Chest:
+   - Upper Chest: 2
+   - Mid Chest: 1
+   - Lower Chest:
+
+- Legs:
+   Quads: 1
+   Hams: 1
+
+- Other:
+   - Abs: 1
+   - Forearms: 1
+
+## Split: