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Setup, form, and the standing rules — tucked away until you need them. Tap a card to expand.
Four resistance sessions a week and no fifth. Rest lands on Thursday or Friday: when it is Thursday, Friday's session is Bands → Upper at home. Saturday and Sunday carry no load. Six to eight rows a day, one room a day: Monday and Thursday are the main room, Tuesday is the Circuit Room's own machines — different units even where the name matches — so no station is worked two days running and there is no walk between rooms all week. No dumbbell in the plan: the arms are the cable station, so a busy rack never costs a set. Anything you lift beyond these rows, at home or here, is logged the same way and counts the same. Compounds sit at RPE 6–8 and never grind; isolation may reach 9. The treadmill walk after each lift is the day's cardio and counts as no sets.
The main-floor machines at the Gym, in workout order: the four compounds first (01–04), then the isolation work, then arms and core. The rule that sets it: every press comes before the isolation that hits the same muscle — Shoulder Press is 04 and Pec Fly and Rear Delt are 07 and 08, so you never press on delts that a fly already burned out. This is training order, not floor order — the numbering is set for how the muscles should be fatigued, so it won't always match the order you pass the machines in. Follow the numbers, not the floor. Close the day with the walk, logged on Today as its own entry rather than a station here. The Circuit Room is a separate set of 7 machines with its own Circuit board and card set above — those are different units even where the name matches. Tapping ＋ Log jumps to Today and opens it in the logger.
The circuit room is a self-contained loop — 7 Matrix machines, separate from the main room. Move station to station in order: legs → push/pull → core, so one muscle rests while the next works. One set per station, 12–15 reps, minimal rest, then repeat the loop 2–3 times (~20–30 min). Tapping ＋ Log jumps to Today and opens it in the Circuit logger.
Indoor cycle at home (or any tool you can push near-max on — rower, treadmill). Build toward 4×4 — climb one rung only when the current phase feels repeatable.
End compound sets with 2–4 reps in reserve. Machine isolation can go to failure on a last set — not the compounds. A row that names its own target wins over this rule: the week's routines cap isolation short of failure (the rear delt and the pec fly stop at 9), so read the row before you empty the tank.
1 warm-up, then 3 working sets going up. Top set 12 → 15. A row that names four sets means four; the template is for rows that name nothing. Add a rep to the top set when it stays controlled (12→13→14→15). Top set at 15 and RPE ≤ 8? +weight, back to 12. The warm-up is not counted and not rated. Grinding = too heavy, not progress.
The Muscle Volume bars are the real scoreboard — chase 10–12 sets/wk on the five build groups. Core sits lower at 4–6: the bars count direct sets, and the abs already work on presses, carries and leg press. A Bands session is logged by duration, so its sets are estimated — one set per 4 minutes, dealt round-robin across the region you picked, and marked est. on the bar. Log on the gym or bands board when you want them counted rather than guessed; everything else timed (AF+, classes, Other) moves no bar at all.