I am not a certified personal trainer
I am a third-degree black belt aikidoka and have been a martial artist for twenty years. I am forty years old, and I needed one solution for strength, flexibility, recovery and connective-tissue resilience that would not end. So I built it for myself, and I am sharing it as-is.
Last updated 2026-08-05
In one paragraph. Rhyno is educational information, not medical advice, not physiotherapy, and not personal coaching. It has not been individualised to you, your injuries, your medications or your medical history. Nobody here is assessing your technique. Using it is your decision and your responsibility. If you have any doubt, get cleared by a physician and get coached in person on the barbell lifts.
What I am, and what I am not
Am: a lifelong trainee, third-degree black belt aikidoka, twenty years a martial artist, forty years old — someone who read the research carefully and wrote the program he wanted to follow.
Am not: a certified personal trainer, strength and conditioning coach, physiotherapist, athletic therapist, chiropractor, physician, dietitian or any other licensed health professional. I hold no fitness certification of any kind.
No medical advice
Nothing on this site or in the app diagnoses, treats, cures or prevents any condition. Statements about tendons, fascia, spines and recovery are summaries of published research — with their evidence grades shown on the science page — not clinical recommendations for your body. Do not use them to self-treat an injury, and do not delay seeing a professional because something you read here sounded reassuring.
No coach–client relationship
Following this program does not create a coaching, professional or fiduciary relationship between us. Your form is not being watched. Your loads are computed from numbers you typed in; if those numbers are wrong or optimistic, the prescriptions will be wrong too.
Talk to a doctor first if any of this applies
You are new to resistance training · you have a current or recurring injury, especially spine, shoulder, knee, hip or tendon · you have any cardiovascular, metabolic, respiratory or neurological condition, or symptoms suggesting one · you are pregnant or postpartum · you have had surgery in the past year · you take medication affecting heart rate, blood pressure, blood sugar, bone density or connective tissue (including fluoroquinolones or corticosteroids) · you have osteoporosis, a hernia, or a history of disc injury · you are over 40 and have not trained hard in a while.
Safety rules I would insist on for anyone
Get in-person coaching on the squat, hinge, bench and overhead patterns before loading them · use a rack, safeties, collars and a spotter where relevant · never train the primary lifts to failure — the program never asks for it · stop immediately for sharp, radiating, joint-line or nerve-type pain, and flag it in the app · soreness and stiffness are not the same thing as pain, and the program treats them differently · take the week-4 unload as written · if a lift hurts, do not 'work through it' — regress it and get it looked at.
Assumption of risk
Resistance training, jumping, throwing, loaded carries, hanging and end-range work carry inherent risk of injury up to and including serious injury. By using this site or the app you accept that risk voluntarily and agree that you are solely responsible for your training decisions. To the fullest extent permitted by law, the author accepts no liability for any injury, loss or damage arising from use of this material.
The program is opinion assembled from evidence
No study has tested Rhyno. The research cited supports individual design decisions inside it; the way those decisions are assembled is my judgement. Some parts rest on strong meta-analytic evidence, others on tiny studies or mechanism alone — and each is labelled so you can weigh it yourself. See the references.
Your data
The app stores what you log so it can compute your program: bodyweight, lift entries, sets, reps, effort ratings, pain flags and test results. It is your log — there is a full data export in settings. Nothing here is a medical record and it should not be treated as one.