The whole program, written out
set by set.
Not a video library and not a PDF. Every session tells you the load, the reps, the RPE, the rest and the tempo — then logs what you actually did.
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This is what a session actually
says.
Every program on this site is written in the same notation, and the app logs against it. Here is one, in full, from the free week.
Week 1 · Lower
14 sets · 62 min · @7 RPE target
Sets before reps, always.
4 × 6 is four working sets of six reps — the number before the cross is the count of sets, never the other way round. A range like 3 × 8–10 means take ten on the first set and let the number fall as fatigue arrives. Warm-up sets are not written down; they are assumed.
Load is a target. RPE is the rule.
@ 70% refers to the top single you tested in week one, not a number you are chasing today. @ RPE 8 means you stop with two clean reps left in the tank. When the percentage and the RPE disagree — and on a bad week they will — the RPE wins and the bar comes down.
Rest and tempo are prescribed work.
rest 2:30 between heavy sets is part of the set, not a break from it; cutting it turns a strength session into conditioning, which trains something else entirely. A tempo like 3010 reads as three seconds lowering, no pause, one second up, no pause at the top.
One program does most of the
work.
People who finished a
block.
First name and last initial, the program they ran, and the numbers that moved.
What people say when nobody is
asking.
Every session tells me the sets, the effort, the rest and the tempo, and then it leaves me alone.
dm_trains
14 months
I lifted for six years thinking RPE was a mood, and it turns out it is a number with a definition.
notthatgreg
13 months
It took me three weeks to work out what 30X1 meant on my own, and once it clicked the sessions got much better.
m.tanaka.pdx
3 months
it fits.
Full prescription, the session logger, and the week strip. No card, no trial that quietly renews.