Upper A
Incline press · T-bar row · Pec deck · Pulldown · Delts · Triceps · Biceps
The current training system
Built for hypertrophy.
Designed to evolve.
An upper/lower starting structure matched to the equipment you actually use. Exercise prescriptions are defaults; logged performance is what earns the next adjustment.
Lower A
Hack squat · Romanian deadlift · Leg extension · Leg curl · Calves · Abs
Upper B
Pulldown · Pec deck · Cable row · Delts · Triceps · Bayesian curl · Rear delts
Lower B
Leg press · Hip hinge · Split squat · Leg curl · Calves · Abs
Programming defaults
Simple rules, honestly framed.
These ranges make quality work practical. They are not magic hypertrophy zones.
Use enough rest to preserve technique and output. Add reps before load.
Stable loading makes lower reps practical without making them uniquely anabolic.
Failure can be used selectively when the movement is stable and recovery cost is manageable.
Choose the range that keeps the target muscle and joint comfort consistent.
Reach the top of the range across comparable sets, then take the smallest available increase.
Personalization loop
The program is a hypothesis.
Today watches what you completed, how performance moved, and how much estimated regional work accumulated. Add volume gradually only when performance, recovery, and motivation support it.
See why these rules exist →