Practical answers to the questions lifters actually search for.
A simple rule for adding load in the gym: double progression. Hit the top of your rep range on every set two sessions in a row, then add the smallest plate.
A complete four-day Upper/Lower training week: exercises, sets and reps for Upper A, Lower A, Upper B, Lower B, plus a cardio and steps schedule and an eight-week structure.
Daily scale weight swings by 1–2 kg from water and food. Weigh daily, compare seven-day averages week to week, and skip missed days instead of counting them as zero.