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| Done |
Exercise |
Sets |
Reps |
Intensity |
Notes |
Rules & Glossary
Goal
- 4 sessions per week
- Each muscle group trained twice per week
- Hypertrophy focused
- Near-failure (0–1 RIR) hard sets drive adaptation
Definitions
- Hard Set (HS)
- 0–1 RIR (Reps In Reserve), the primary hypertrophy driver.
- Non-HS
- 1–2 RIR, used for technique practice, volume accumulation, and recovery management.
- RIR (Reps In Reserve)
- How many more reps you could perform before muscular failure.
Progression Rules
- Progression: If a HS reaches the top of its rep range, add 2–5% load next session.
- Stagnation: After 2–3 weeks without progress, add 1 HS for the affected muscle only.
- Fatigue management: Reduce non-HS sets first.
- Failure: Allowed for isolations; compounds should stay at ~1 RIR.
- Rest periods: Compounds 2–3 min, isolations 1–2 min.
- Cycle length: 6–8 weeks, then deload.
- Deload: Volume −40–50%, add +2 RIR to all sets.