Two-day full-body linear-progression strength tracker for a home gym (plate-loaded barbell + cable stack + fixed-weight curl bars + leg press + dumbbells). Workout A is squat day: squat, bench, Pendlay row, leg-press calf raise. Workout B is deadlift day: deadlift, overhead press, dumbbell hammer curl, overhead dumbbell triceps extension. Squats and deadlifts live on different days so the lower back never has to recover from both at once. Cadence is a 14-day cycle of A x B x A x x B x A x B x x — three sessions per week, alternating A and B. Weights in kg; double-progression on the smaller upper-body lifts grows reps before adding load, deloads after three consecutive failed sessions, and auto-calculated warm-up ramps run on every plate-loaded barbell lift.