Generated from
program.yaml. Edit the YAML, not this file.
Priorities: shoulders, chest, back. Exercise choice is pattern-based and may vary within the listed examples.
| Pattern | Sets | Reps |
|---|---|---|
| Squat | 3 | 6–12 |
| Horizontal push | 3 | 6–12 |
| Vertical pull | 3 | 6–12 |
| Horizontal pull | 3 | 8–15 |
| Hamstring hinge / RDL | 3 | 6–12 |
| Side delt | 3 | 10–20 |
| Rear delt | 2 | 10–20 |
| Biceps | 1 | 8–15 |
| Triceps | 2 | 8–15 |
| Abs | 2 | 8–15 |
| Pattern | Sets | Reps |
|---|---|---|
| Squat | 3 | 6–12 |
| Horizontal push | 3 | 6–12 |
| Vertical pull | 3 | 6–12 |
| Horizontal pull | 3 | 8–15 |
| Hamstring curl | 3 | 8–15 |
| Leg extension | 2 | 10–20 |
| Side delt | 3 | 10–20 |
| Rear delt | 2 | 10–20 |
| Biceps | 1 | 8–15 |
| Triceps | 2 | 8–15 |
| Abs | 2 | 8–15 |
- Compounds: 1–3 RIR.
- Isolations: 0–2 RIR.
- Add reps first; add load when the top of the rep range is reached with target RIR and stable technique.
- Prefer pain-free variants. Do not force movements that provoke shoulder or tendon pain.
- If systemic post-session fatigue is excessive, remove auxiliary volume first rather than making the important sets less effective.
- Direct biceps volume starts deliberately low because elbow/biceps tendons are the recurring limiter.
| Pattern / muscle | Sets |
|---|---|
| Horizontal push | 6 |
| Vertical pull | 6 |
| Horizontal pull | 6 |
| Squat | 6 |
| Hamstrings | 6 |
| Leg extension | 2 |
| Side delt | 6 |
| Rear delt | 4 |
| Direct biceps | 2 |
| Direct triceps | 4 |
| Abs | 4 |
program.yaml is the source of truth. Regenerate this README with:
uv run python render.py