Hey Coach · Base U/L/P/P/L · v1

Review assumptions

What this draft is—and is not

This is a coaching template, not individualized medical care.
Exercise alternatives require a comfortable, repeatable range and suitable equipment.
Working weights remain intentionally blank; effort and double progression govern selection.
Skill metrics remain unresolved until a later template-binding review; quality takes priority over quantity.

Effort shorthand

RIR

Reps in reserve estimates how many clean repetitions remain. Compounds generally stop at 2–3 RIR, accessories at 1–2 RIR, and skills before quality breaks down.

No set is prescribed to failure.

Ordered schedule

The week at a glance

01 · MondayUpper strength + ring skill6 movements 02 · TuesdayLower A · squat + knee capacity6 movements 03 · WednesdayRecovery + mobility A4 movements 04 · ThursdayPush · delts + planche skill6 movements 05 · FridayPull · rear delts + lever skill6 movements 06 · SaturdayLower B · hinge + posterior5 movements 07 · SundayRecovery + mobility B3 movements

Program-wide contract

Progression, recovery, and safety rules

planning assumption

warmup

Complete 5–8 minutes of task-specific preparation. For the first loaded primary lift, use easy ramps near 40%×8–10, 60%×5, and 75%×3 of the first work-set load. Later compounds may use 50%×6 and 70%×3. Skip redundant ramps when already prepared.

tier 2 coaching

progression

Choose a load that reaches the bottom of the range at prescribed RIR. Add clean reps while technique and range remain comparable. When every work set reaches the top at target RIR, add the smallest practical load and return near the bottom. Progress skills one variable at a time.

planning assumption

volume

Begin conservatively, count meaningful indirect work, and add one or two sets to one lagging area only after at least three stable weeks with good performance and recovery.

tier 2 coaching

deload

When fatigue signals cluster, use 5–7 days with roughly 30–50% fewer hard sets and 3–4 RIR. This is a coaching convention, not a mandatory calendar.

planning assumption

recovery

Reduce optional work first. If performance falls across two comparable exposures, soreness persists into the next session, or sleep and enthusiasm deteriorate, remove 20–30% of sets and review recovery inputs.

safety rule

pain

Stop a set for sudden or sharp pain, instability, altered sensation, or symptoms that escalate rep to rep. Regress load or range, choose a tolerable substitute, and seek qualified assessment for persistent, recurrent, traumatic, night, neurologic, or function-limiting symptoms.

planning assumption

substitutions

Select one listed alternative using equipment, comfort, target metric, and repeatability. Never perform every alternative as extra volume. Do not treat pain as proof that a range is productive.

public boundary

privacy

This canonical template contains public generic programming guidance only. Individual and service-specific data belong outside this artifact.

01 · monday · training

Upper strength + ring skill

Target 60–75 minutes.

0 sets checked

Back to week ↑

Complete task-specific preparation before loaded work.
Skill quality takes priority over fatigue.

Ring muscle-up progression

skill/ring muscle up · skill · always

3+ RIR120 rest sec

#	Type	Target	Load guidance	Condition	Set note
1	normal	quality target; no fixed quantity	bodyweight	always	Stop well before transition quality degrades.
2	normal	quality target; no fixed quantity	bodyweight	always	Stop well before transition quality degrades.
3	normal	quality target; no fixed quantity	bodyweight	optional if crisp	Stop well before transition quality degrades.
4	normal	quality target; no fixed quantity	bodyweight	optional if crisp	Stop well before transition quality degrades.

Approved alternatives

Ring transition drill — Use when the full transition is not crisp.
Band-assisted ring muscle-up — Use assistance that preserves a smooth transition.

Use one ring-skill emphasis.
The exact reps-versus-hold metric remains a later template-binding review decision.

Future Hevy shape: binding review required · compatible metrics: reps-only, bodyweight-reps, duration

Weighted chin-up

upper/weighted chin · primary · always

2–3 RIR180 rest sec

#	Type	Target	Load guidance	Condition	Set note
1	warmup	5 reps	bodyweight	always	Easy bodyweight preparation.
2	warmup	3 reps	light added load	always	Use a light added load; do not calculate a percentage of external load.
3	normal	5–8 reps	working load	always
4	normal	5–8 reps	working load	always
5	normal	5–8 reps	working load	always

Approved alternatives

Weighted pull-up — Use if the selected grip is more comfortable and repeatable.

Add load only after all work sets reach the top of the range at target RIR.

Future Hevy shape: unbound · compatible metrics: bodyweight-reps

Bench press

upper/horizontal press · primary · always

2–3 RIR180 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8–10 reps	~40% of first work load	always
2	warmup	5 reps	~60% of first work load	always
3	warmup	3 reps	~75% of first work load	always
4	normal	5–8 reps	working load	always
5	normal	5–8 reps	working load	always
6	normal	5–8 reps	working load	always

Approved alternatives

Barbell bench press — Preferred default when equipment and comfort permit.
Dumbbell bench press — Use for equipment preference or a more comfortable range.

Warm-up percentages refer to the first work-set load and are non-fatiguing guides.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Chest-supported row

upper/chest supported row · secondary · always

2 RIR120 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	6 reps	~50% of first work load	always
2	normal	6–10 reps	working load	always
3	normal	6–10 reps	working load	always
4	normal	6–10 reps	working load	always

Approved alternatives

Chest-supported dumbbell row — Use when a stable bench setup is available.
Chest-supported machine row — Use when the machine permits a comfortable range.

Keep the torso supported and technique comparable across weeks.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Ring dip or joint-friendly press

upper/dip pattern · secondary · always

2 RIR120 rest sec

#	Type	Target	Load guidance	Condition	Set note
1	warmup	5 reps	assisted	always	Use an easy assisted or reduced-range preparation set.
2	normal	6–10 reps	bodyweight	always
3	normal	6–10 reps	bodyweight	always

Approved alternatives

Ring dip — Use only with controlled, comfortable ring support.
Parallel-bar dip — Use when more stable support is preferred.
Machine chest press — Use when a dip pattern is not comfortable.

Select one repeatable pain-free pressing pattern.

Future Hevy shape: binding review required · compatible metrics: bodyweight-reps, weight-reps

Lateral raise

upper/lateral raise · accessory · always

1–2 RIR90 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	12–20 reps	working load	always
	2	normal	12–20 reps	working load	always

Approved alternatives

Dumbbell lateral raise — Default free-weight option.
Cable lateral raise — Use for cable availability and stable resistance.

Use a controlled range without turning the set into a heave.

Future Hevy shape: binding review required · compatible metrics: weight-reps

02 · tuesday · training

Lower A · squat + knee capacity

Complete after Monday; preserve Wednesday as genuinely light.

0 sets checked

Back to week ↑

Use one squat and one unilateral pattern.
Pain is not evidence of productive mobility work.

Backward walk or sled

lower/backward walk · warmup · always

5+ RIR60 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	warmup	180–300 sec	easy load	always

Approved alternatives

Backward sled drag — Use a light sled when space and equipment permit.
Backward walk — Use a controlled unloaded option when no sled is available.

This is easy task preparation, not a conditioning test.

Future Hevy shape: binding review required · compatible metrics: duration, weight-duration

Squat pattern

lower/squat · primary · always

2–3 RIR180 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8–10 reps	~40% of first work load	always
2	warmup	5 reps	~60% of first work load	always
3	warmup	3 reps	~75% of first work load	always
4	normal	5–8 reps	working load	always
5	normal	5–8 reps	working load	always
6	normal	5–8 reps	working load	always

Approved alternatives

Front squat — Preferred default when technique and equipment permit.
Hack squat — Use for stable machine-supported loading.
Safety-bar squat — Use when available and better tolerated.

Choose one primary squat; knee travel and depth remain symptom-tolerant.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Split squat

lower/unilateral knee · secondary · always

2 RIR120 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	6 reps/side	bodyweight	always
2	normal	8–12 reps/side	working load	always
3	normal	8–12 reps/side	working load	always
4	normal	8–12 reps/side	working load	always

Approved alternatives

Long-range split squat — Scale range and loading to current tolerance.
Bulgarian split squat — Use a stable rear-foot setup and controlled depth.

Repetition targets are per side; do not perform both alternatives in one session.

Future Hevy shape: binding review required · compatible metrics: bodyweight-reps, weight-reps

Leg curl

lower/knee flexion · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8 reps	~50% of first work load	always
2	normal	8–15 reps	working load	always
3	normal	8–15 reps	working load	always
4	normal	8–15 reps	working load	always

Approved alternatives

Seated leg curl — Use when available.
Lying leg curl — Use when it provides a comfortable setup.

Keep pelvis and range consistent across work sets.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Calf raise

lower/calf raise · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8 reps	easy load	always
2	normal	8–15 reps	working load	always
3	normal	8–15 reps	working load	always
4	normal	8–15 reps	working load	always

Approved alternatives

Standing calf raise — Default straight-knee option.
Seated calf raise — Use when preferred or equipment dictates.

Use a controlled stretch and repeatable pause.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Tibialis raise

lower/tibialis raise · accessory · optional if recovered

3+ RIR60 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	15–25 reps	easy load	optional if recovered
	2	normal	15–25 reps	easy load	optional if recovered

Optional easy work; omit before adding fatigue to the main session.

Future Hevy shape: binding review required · compatible metrics: bodyweight-reps, weight-reps

03 · wednesday · recovery

Recovery + mobility A

Full rest may replace the entire routine.

0 sets checked

Back to week ↑

No loaded spinal flexion, max hangs, hard lever holds, or neck failure are required.
Optional neck isometrics require qualified instruction and are not prescribed here.

Conversational walk or easy cycle

recovery/easy aerobic · recovery · only if refreshing

5+ RIRself-paced rest

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	1200–1800 sec	none	only if refreshing

Approved alternatives

Easy walk — Default if it feels restorative.
Easy cycle — Use when cycling feels more restorative.

Skip this if it adds fatigue rather than reducing it.

Future Hevy shape: binding review required · compatible metrics: duration, distance-duration

Easy mobility flow A

recovery/mobility flow a · recovery · full rest allowed

5+ RIRself-paced rest

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	1200–1800 sec	none	full rest allowed

Use 90/90, couch stretch, thoracic rotation, ankle rocks, and wrist/scapular preparation.
Positions should feel the same or better afterward.

Future Hevy shape: binding review required · compatible metrics: duration

Dead bug

core/dead bug · accessory · optional if recovered

3+ RIR60 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	6–10 reps/side	bodyweight	optional if recovered
	2	normal	6–10 reps/side	bodyweight	optional if recovered

Controlled repetitions per side; omit when this day should be full rest.

Future Hevy shape: unbound · compatible metrics: reps-only, bodyweight-reps

Pallof press

core/pallof press · accessory · optional if recovered

3+ RIR60 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	8–12 reps/side	easy load	optional if recovered
	2	normal	8–12 reps/side	easy load	optional if recovered

Controlled repetitions per side; use a load that does not turn this into a hard session.

Future Hevy shape: unbound · compatible metrics: weight-reps

04 · thursday · training

Push · delts + planche skill

Skill first, then loaded pressing.

0 sets checked

Back to week ↑

No upright row is required.
Use versions that permit comfortable range and repeatable progression.

Planche lean or tuck progression

skill/planche · skill · always

3+ RIR120 rest sec

#	Type	Target	Load guidance	Condition	Set note
1	normal	quality target; no fixed quantity	bodyweight	always	Stop before hold or position breaks down.
2	normal	quality target; no fixed quantity	bodyweight	always	Stop before hold or position breaks down.
3	normal	quality target; no fixed quantity	bodyweight	optional if crisp	Stop before hold or position breaks down.
4	normal	quality target; no fixed quantity	bodyweight	optional if crisp	Stop before hold or position breaks down.

Approved alternatives

Planche lean — Use a leverage that keeps wrists comfortable and form crisp.
Tuck planche progression — Use only when support and scapular position remain controlled.

The exact reps-versus-hold metric remains a later template-binding review decision.

Future Hevy shape: binding review required · compatible metrics: reps-only, bodyweight-reps, duration

Seated dumbbell shoulder press

upper/vertical press · primary · always

2 RIR180 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8–10 reps	~40% of first work load	always
2	warmup	5 reps	~60% of first work load	always
3	warmup	3 reps	~75% of first work load	always
4	normal	6–10 reps	working load	always
5	normal	6–10 reps	working load	always
6	normal	6–10 reps	working load	always

Use a stable seated setup and comfortable range.

Future Hevy shape: unbound · compatible metrics: weight-reps

Incline press

upper/incline press · secondary · always

2 RIR150 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	6 reps	~50% of first work load	always
2	warmup	3 reps	~70% of first work load	always
3	normal	6–10 reps	working load	always
4	normal	6–10 reps	working load	always
5	normal	6–10 reps	working load	always

Approved alternatives

Incline dumbbell press — Preferred default for this plan.
Incline barbell press — Use when preferred and repeatable.

Keep bench angle and range comparable across weeks.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Lateral raise

upper/lateral raise · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	normal	12–20 reps	working load	always
2	normal	12–20 reps	working load	always
3	normal	12–20 reps	working load	always

Approved alternatives

Cable lateral raise — Preferred when cable setup is available.
Dumbbell lateral raise — Use as a simple free-weight option.

Use controlled repetitions.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Triceps extension

upper/triceps extension · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	normal	10–15 reps	working load	always
2	normal	10–15 reps	working load	always
3	normal	10–15 reps	working load	optional if recovered

Approved alternatives

Cable triceps extension — Default stable option.
Dumbbell triceps extension — Use when cable equipment is unavailable.

Third work set is optional.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Push-up

upper/push up · accessory · optional if recovered

3+ RIR90 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	quality target; no fixed quantity	bodyweight	optional if recovered	Stop submaximally; no fixed rep target.
	2	normal	quality target; no fixed quantity	bodyweight	optional if recovered	Stop submaximally; no fixed rep target.

Omit by default unless recovery is clearly good.

Future Hevy shape: unbound · compatible metrics: bodyweight-reps

05 · friday · training

Pull · rear delts + lever skill

Skill first; protect Saturday hinge performance.

0 sets checked

Back to week ↑

Loaded carry is optional and omitted when grip or posterior-chain fatigue is accumulating.

Front-lever progression

skill/front lever · skill · always

3+ RIR120 rest sec

#	Type	Target	Load guidance	Condition	Set note
1	normal	quality target; no fixed quantity	bodyweight	always	Stop before position degrades.
2	normal	quality target; no fixed quantity	bodyweight	always	Stop before position degrades.
3	normal	quality target; no fixed quantity	bodyweight	optional if crisp	Stop before position degrades.
4	normal	quality target; no fixed quantity	bodyweight	optional if crisp	Stop before position degrades.

Approved alternatives

Tuck front lever — Use a leverage that preserves position.
Assisted front lever — Use bands or foot support to keep holds crisp.

The exact reps-versus-hold metric remains a later template-binding review decision.

Future Hevy shape: binding review required · compatible metrics: reps-only, bodyweight-reps, duration

Pull-up or pulldown

upper/vertical pull · primary · always

2 RIR180 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	5 reps	easy load	always
2	warmup	3 reps	easy load	always
3	normal	6–10 reps	working load	always
4	normal	6–10 reps	working load	always
5	normal	6–10 reps	working load	always

Approved alternatives

Pull-up — Use when bodyweight repetitions fit the target range.
Lat pulldown — Use for scalable loading and stable technique.

Choose one pattern and keep grip/setup consistent.

Future Hevy shape: binding review required · compatible metrics: bodyweight-reps, weight-reps

Seal or chest-supported row

upper/chest supported row · secondary · always

2 RIR120 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	6 reps	~50% of first work load	always
2	normal	8–12 reps	working load	always
3	normal	8–12 reps	working load	always
4	normal	8–12 reps	working load	always

Approved alternatives

Seal row — Use when a safe, stable setup is available.
Chest-supported row — Use machine or dumbbells with torso support.

Avoid turning this into unsupported lower-back work.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Reverse fly or face pull

upper/rear delt · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	normal	12–20 reps	working load	always
2	normal	12–20 reps	working load	always
3	normal	12–20 reps	working load	always

Approved alternatives

Reverse fly — Use a controlled machine, cable, or dumbbell setup.
Face pull — Use a cable path that remains comfortable.

Choose one rear-delt/scapular pattern.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Incline or hammer curl

upper/elbow flexion · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	normal	8–15 reps	working load	always
2	normal	8–15 reps	working load	always
3	normal	8–15 reps	working load	always

Approved alternatives

Incline dumbbell curl — Use when shoulder position is comfortable.
Hammer curl — Use a neutral grip when preferred.

Keep upper arm position controlled.

Future Hevy shape: binding review required · compatible metrics: weight-reps

Loaded carry

full body/loaded carry · accessory · optional if recovered

3+ RIR120 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	30–60 sec	easy load	optional if recovered
	2	normal	30–60 sec	easy load	optional if recovered

Approved alternatives

Farmer carry — Use balanced implements and a clear path.
Suitcase carry — Use per side with controlled trunk position.

Drop this before adding fatigue to Saturday hinge work.

Future Hevy shape: binding review required · compatible metrics: weight-duration, short-distance-weight

06 · saturday · training

Lower B · hinge + posterior

Keep optional work subordinate to hinge quality.

0 sets checked

Back to week ↑

Reverse Nordic and loaded spinal-flexion work are not default add-ons.
Add a new end-range exposure only after stable weeks, at low dose, and not into worsening symptoms.

Romanian deadlift

lower/hinge · primary · always

2–3 RIR180 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8–10 reps	~40% of first work load	always
2	warmup	5 reps	~60% of first work load	always
3	warmup	3 reps	~75% of first work load	always
4	normal	6–10 reps	working load	always
5	normal	6–10 reps	working load	always
6	normal	6–10 reps	working load	always

Use a repeatable range and controlled eccentric; do not chase loaded end range.

Future Hevy shape: unbound · compatible metrics: weight-reps

Hip thrust or back extension

lower/hip extension · secondary · always

2 RIR150 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	6 reps	~50% of first work load	always
2	warmup	3 reps	~70% of first work load	always
3	normal	8–12 reps	working load	always
4	normal	8–12 reps	working load	always
5	normal	8–12 reps	working load	always

Approved alternatives

Barbell hip thrust — Preferred loaded glute option when setup is practical.
Back extension — Use a controlled range and suitable apparatus.

Choose one hip-extension pattern.

Future Hevy shape: binding review required · compatible metrics: weight-reps, bodyweight-reps

Assisted Nordic or leg curl

lower/knee flexion · secondary · always

2 RIR120 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	5 reps	assisted	always
2	normal	6–12 reps	assisted	always
3	normal	6–12 reps	assisted	always
4	normal	6–12 reps	assisted	optional if recovered

Approved alternatives

Assisted Nordic curl — Use enough assistance to preserve control.
Seated leg curl — Use for scalable loading.
Lying leg curl — Use when preferred and comfortable.

Two work sets are required; the third is optional.

Future Hevy shape: binding review required · compatible metrics: bodyweight-assisted-reps, weight-reps

Step-up or reverse lunge

lower/unilateral hip knee · secondary · always

2 RIR120 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	6 reps/side	bodyweight	always
2	normal	8–12 reps/side	working load	always
3	normal	8–12 reps/side	working load	always
4	normal	8–12 reps/side	working load	optional if recovered

Approved alternatives

Step-up — Use a stable height that permits control.
Reverse lunge — Use a stride and range that remain comfortable.

Targets are per side; two work sets are required and the third is optional.

Future Hevy shape: binding review required · compatible metrics: bodyweight-reps, weight-reps

Calf raise

lower/calf raise · accessory · always

1–2 RIR90 rest sec

#	Type	Target	Load guidance	Condition
1	warmup	8 reps	easy load	always
2	normal	10–15 reps	working load	always
3	normal	10–15 reps	working load	always
4	normal	10–15 reps	working load	optional if recovered

Approved alternatives

Standing calf raise — Default straight-knee option.
Seated calf raise — Use when preferred.

Two work sets are required and the third is optional.

Future Hevy shape: binding review required · compatible metrics: weight-reps

07 · sunday · recovery

Recovery + mobility B

Full rest may replace the entire routine.

0 sets checked

Back to week ↑

Keep normal-life movement; do not chase a step record.
Use this day for schedule review and recovery preparation.

Relaxed mobility flow B

recovery/mobility flow b · recovery · full rest allowed

5+ RIRself-paced rest

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	1200–1800 sec	none	full rest allowed

Emphasize positions that feel better afterward; full rest is valid.

Future Hevy shape: binding review required · compatible metrics: duration

Hanging leg raise

core/hanging leg raise · accessory · optional if recovered

3+ RIR60 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	8–12 reps	bodyweight	optional if recovered
	2	normal	8–12 reps	bodyweight	optional if recovered

Approved alternatives

Hanging knee raise — Use the regressed lever when needed.

Optional; omit when grip, shoulders, or trunk need recovery.

Future Hevy shape: binding review required · compatible metrics: bodyweight-reps, reps-only

Side plank

core/side plank · accessory · optional if recovered

3+ RIR60 rest sec

Done	#	Type	Target	Load guidance	Condition	Set note
	1	normal	20–40 sec/side	bodyweight	optional if recovered
	2	normal	20–40 sec/side	bodyweight	optional if recovered

Hold duration is per side; stop before position degrades.

Future Hevy shape: unbound · compatible metrics: duration

Evidence and provenance

Labels are boundaries, not rankings of certainty

Tier 1: Peer-reviewed evidence or established guideline; population evidence still has uncertainty.

Tier 2: Established coaching or supplied-program source; practical guidance, not proof of one optimal routine.

Planning assumption: Project-authored implementation choice that must be reviewed in context.

tier 2 coachingSupplied starting programPLAN-AZ-2026
Starting split, skill goals, movement menu, and mobility rhythm.
tier 1 evidenceWeekly resistance-training volume reviewMED-SCHOENFELD-2017
Context for beginning with a recoverable volume rather than maximizing sets.
tier 1 evidenceFailure versus non-failure reviewMED-GRGIC-2022
Supports avoiding routine momentary failure as a requirement.
tier 1 evidenceResistance-training prescription reviewMED-CURRIER-2023
Context for broad effective loading and multiple-set prescriptions.
tier 2 coachingMuscle and Strength Pyramid: TrainingCOACH-HELMS-PYRAMID-2019
Practical progression, RIR, and fatigue-management conventions.
tier 2 coachingScientific Principles of Hypertrophy TrainingCOACH-ISRAETEL-2020
Practical volume and deload conventions.