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Fitness & Nutrition
50 free articles on Fitness & Nutrition from The Cito Thriven Journal — practical, sourced, and written to be used. No paywall, no signup.
The 4-Day Upper/Lower Split: A Complete Weekly Plan
Fitness & Nutrition
The 4-Day Upper/Lower Split: A Complete Weekly Plan
Two upper days, two lower days, every major muscle trained twice a week. The full layout — and how to shrink or...
Aug 21, 2026Read →
How Much Protein to Build Muscle (What Science Says)
Fitness & Nutrition
How Much Protein to Build Muscle (What Science Says)
The one macro worth getting right. Evidence-based daily targets, worked examples by bodyweight, and how to actually reach them without living on...
Aug 21, 2026Read →
How Many Sets Per Muscle Per Week to Build Muscle
Fitness & Nutrition
How Many Sets Per Muscle Per Week to Build Muscle
Weekly hard sets per muscle is the master dial for size. Here's the number to start with, how to count a set...
Aug 21, 2026Read →
Progressive Overload for Beginners: A Simple Method
Beginners
Progressive Overload for Beginners: A Simple Method
The single non-negotiable behind every result in the gym — and a two-number method for adding it without a spreadsheet.
Aug 21, 2026Read →