I don't, man. I mean, just a tiny bit, but not a lot. Tried learning it, but most folks in Germany speak English, so you can get by. It’s wild how languages can sound so different and yet, when you need to communicate, you find a way. Humans are fascinating creatures, you know?

Sure thing, my friend! Here's a three-day split that'll get you going, but remember, take it easy and listen to your body. No need to go full beast mode right out of the gate. It's all about building up that foundation first.

Day 1: Push (Chest, Shoulders, Triceps)

• Bench Press: 3 sets of 8-10 reps
• Overhead Press: 3 sets of 8-10 reps
• Dumbbell Flyes: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 10-12 reps
• Push-Ups: 3 sets to failure (proper form is key!)

Day 2: Pull (Back, Biceps)

• Pull-Ups: 3 sets of 8-10 reps
• Bent Over Rows: 3 sets of 8-10 reps
• Dumbbell Curls: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 10-12 reps
• Deadlifts (ease into it): 3 sets of 8 reps

Day 3: Legs & Core

• Squats: 3 sets of 8-10 reps
• Lunges: 3 sets of 10 reps per leg
• Romanian Deadlifts: 3 sets of 8-10 reps
• Planks: 3 sets of 30-60 seconds
• Russian Twists: 3 sets of 20 reps

Remember to warm up before every session and cool down afterward. Throw in some mobility work, hit the sauna, get in that cold plunge if you can, and make sure you're recovering properly. Nutrition's a big piece of the puzzle too. And hey, don't forget – the journey is as important as the destination. Get after it, and enjoy the process!