Example · For getting stronger
Starts from the goal Get stronger
Get stronger on a plan that knows when to add weight.
Three workouts a week, with loads that move up when your logs say you are ready.
- 3 workouts a week
- 45 minutes each
- Full gym
A week like yours
Workouts run in turn, A then B then C, with a day between them.
Fit the rest of the week?
- Workout C moves to Saturday
- Monday’s Workout A still has a day clear before it
Inside one session
Each exercise comes with its dose and the reason it is there.
Workout A
45 min · gymWhere you should feel it
Goblet squat: ready to go up?You hit 10 reps in every set, twice running. You say yes, or keep the weight.
Ask your coach
About your plan and your logs, or anything the research can answer.
Your coach
Tap a question
For most people an easier week every four to eight weeks is enough. Your plan watches for it: when your logged effort climbs while the weights stall, it offers a lighter week.
Three things do most of the work: ankles that bend, a trunk that stays braced, and practice at a load you control. Your Prepare block covers the ankles, and goblet squats let you practise depth.
Yes. Your goblet squat went from 12 to 16 kg in five weeks at the same reps, and you have hit your week target four weeks running.
Why it fits
Loads that move up
When your logged sets show you are ready, the next weight is offered. You say yes or keep it.
Supersets that save time
Pairs of exercises share a rest, so 45 minutes covers the whole body.
Swap anything
Machine taken? Every place in a workout has swaps that train the same thing.
Your plan starts with a few questions.
In Achilles you pick Get stronger, then tell it your days, your kit and how you move today.
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