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Lifting Type 3
Part 3 of 3 · October 12, 2026 · See Type 1 and Type 2 first
Type 3 works upper, trunk and lower in one session. It's the most demanding shape, so the Hub caps it at six main exercises: Duration 1 or 2. Duration 3 would be nine, too many for one session.
Type 3 · Duration 2 · Light · Endurance: the whole body, many reps, light loads
| Group | Exercise | Sets × reps | Against my record |
|---|---|---|---|
| Upper | Lat pulldown | 2 × 20 | 44% of max · 87% of last time |
| Upper | Reverse shoulder fly | 2 × 20 | light |
| Trunk | Hip thrust machine | 2 × 20 | 45% of max · 97% of last time |
| Trunk | Goblet squat | 2 × 20 | light (my favourite) |
| Lower | Leg press | 2 × 20 | light |
| Lower | Leg extension | 2 × 20 | light |
| Minor: sport support | Single-leg calf raise (for running) | 2 × 15 each side | light |
| Minor: core | Cable chop (rotation week) | 2 × 10 each side | light |
Where a lift has a record, the Hub compares it. Where it doesn't (the leg press and leg extension are new to me), it says so and leaves the number blank instead of guessing. The first time I do them becomes the record.
A whole-body session at medium or heavy would land hard on top of cycling and swimming builds. As a light endurance session, it keeps every group working without taking much away from the sports I'm building. In a lifting-focused phase, the same shape at medium · standard (3 × 10 at about 70%) becomes a full strength day.
| Label | Shape | When |
|---|---|---|
| Type 3 · Duration 1 · Light · Standard | 3 exercises, 2 × 12 | Easy week; a taper |
| Type 3 · Duration 2 · Light · Endurance | 6 exercises, 2 × 20 | Keeping everything working while other sports build (above) |
| Type 3 · Duration 2 · Medium · Standard | 6 exercises, 3 × 10 | A lifting build phase |
| Type 3 · Duration 1 · Heavy · Power, heavy | 3 exercises, 3 × 5 | Strength focus, kept short |
The label is the summary, and the choices behind it come from:
- the goal and phase: what's being built, maintained or tapered;
- the load I'm carrying: the last few days across every sport;
- my reports: how I responded to similar sessions before.
The assistant uses those to pick a type, duration, intensity and style, designs the session inside them, and shows me the label and the reasons before anything is saved. Predicting my response from my own history of similar sessions is the next piece being built.