One shape, learned once, repeated forever
Four lifting days, one recovery flow, one easy aerobic day, one day of nothing. Every session is built from the same lettered blocks in the same order, so you never have to decode a spreadsheet at 6am.
Open the app →
Four lifting days, three that keep you in the game
| Day | Session | Duration |
|---|---|---|
| Monday | Lower push + vertical elastic | 60–90 min |
| Tuesday | Upper horizontal push / pull | 60–90 min |
| Wednesday | Recovery flow — mobility, breathing, easy chain work | 30–40 min |
| Thursday | Lower hinge + end-range posterior | 60–90 min |
| Friday | Complete rest — nothing to log | — |
| Saturday | Upper vertical push / pull | 60–90 min |
| Sunday | Easy aerobic | 40–60 min |
Friday is complete rest by design, and the app deliberately gives you nothing to log. The Wednesday flow is not a workout you can turn into one.
Blocks A to H, always in that order
Numbers mean supersets: C1 and C2 alternate with rest between. A letter without a number runs straight through. RIR means reps in reserve — 'RIR 2' is stop with two clean reps left, and it is the dial that changes week to week while the weight barely moves.
When time is short, the 60-minute version cuts from D and E only. The primer, the power work, the primary lift and the core circuit are never traded away — those are the parts you cannot buy back later.
| Letter | Block | Purpose | Time |
|---|---|---|---|
| A | Primer | General warm-up, spinal and long-chain mobility, joint prep for the day's pattern | 12 min |
| B | Power / elastic | Jumps, throws, bounds. Fast, low volume, never to fatigue | 8–10 min |
| C1 / C2 | Primary strength superset | The main lift of the day, paired with a low-fatigue isometric or opposing pattern | 20–25 min |
| D1 / D2 | Secondary superset | Unilateral or accessory strength | 12–15 min |
| E1 / E2 | Tissue / end range | Loaded stretch, tendon and end-range work | 10–12 min |
| F | Carry | Loaded carry — farmer's, suitcase or overhead | 6–8 min |
| G | Core | Spinal stability circuit — short holds, never to failure | 6–8 min |
| H | Downregulate | Nasal breathing, long exhale, supine | 5 min |
Slow on purpose
Loads are computed from a training max set at 90% of your estimated single, calibrated in week one and rounded to plates you actually own. At the end of each four-week block, if you hit every prescribed rep at or above the target effort, the training max goes up 2.5 kg on lower-body lifts and 1.25 kg on upper. Miss reps and it holds. Miss in two consecutive blocks on the same lift and it drops 5%, and the app asks you what is going on.
A 40-year-old adding 2.5 kg to a squat training max every four weeks is already progressing faster than is sustainable across a year. The ratchet exists mostly to prevent regression and to force honest logging.
Week 16 is both the Restoration unload and the test week: fourteen tests, whose results set the training maxes for the next macrocycle. Variants rotate, so the patterns stay constant while the specific expressions change.
Guardrails the app enforces
Week-4 unload cannot be skipped · spinal stability work is short holds, never to failure · early-morning sessions reorder so nothing loads a flexed spine in the first hour after waking · Nordic and Jefferson variations always display their regressions · a sore day collapses the session to primer, carries and core and does not count as a missed session · a pain flag on any set is recorded against that exercise.