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BELL(E)S N' BARZ

Complete Training Manual — Movement Preparation System, with Integrated Core Programming

How to Use This Book

Every training day follows the same five-phase preparation sequence before the main session begins. Each phase builds on the last — raising heart rate, restoring joint range, switching on the right muscles, and priming the nervous system for the specific movement pattern trained that day.

Pulse (Raise) — A short cardio burst to raise heart rate and core temperature.
Mobilize — Joint-by-joint controlled mobility work for the regions used that day.
Activate — Low-load drills that switch on the muscles the day's lifts depend on.
Potentiate — Explosive or high-intent movement to prime the nervous system.
Perform — The main working sets for the day.

Perform is organized into lettered blocks of exercises. Exercises paired within a block may be supersetted (performed back-to-back with minimal rest) or run as straight sets — use judgment based on the client's conditioning and equipment access.

View full day →

★ Signature Hold

Each day carries one defining isometric hold that reinforces the movement pattern trained: a quick, repeatable checkpoint for how well the body is moving that day.

◆ Core Slot

A short Core slot (Leg Drops, Dead Bug, Torso Rotations, Pallof Press or Suitcase Carry — 2 × 10 each side where unilateral) sits between Mobilize and Activate on Monday, Thursday, and Saturday — the non-leg days, since Tuesday and Friday already carry heavy core-bracing demand from squats, hip hinges, and Copenhagen Plank. Wednesday is a full rest day. (Updated v2.9 — Core-slot days shifted to Monday/Thursday/Saturday when Wednesday and Friday's former sessions merged into Thursday and Wednesday became a rest day.)

Every drill named across Pulse, Mobilize, Core, Activate, and Potentiate is collected in one place — each linked to a how-to video — in the Movement Prep Drill Index below, rather than being relinked inline every time it recurs.

Session Duration Summary

Day	Estimated Duration	Notes
Monday	~80 min	Rows & bench presses — horizontal push/pull; four full compound-to-moderate blocks (v2.2)
Tuesday	~80 min	Quads/adductors/hip flexors; six blocks incl. new hip-flexor pairing and standalone calf block (v2.2)
Wednesday	Rest	Full rest day — former Shoulders/Biceps content merged into Thursday (v2.9)
Thursday	~90 min	Vertical push & pull — former Wednesday (pressing/curls/delts) and former Friday (vertical pulling) merged into one six-block session; one duplicate exercise removed (v2.9)
Friday	~60 min	Glutes/hamstrings/low back; five blocks incl. standalone Back Extensions block — relocated from Thursday (v2.9)
Saturday	~50 min	Chest & arms — bodyweight press + direct arm isolation; three blocks (v2.2)
Sunday	~35 min	Recovery and mobility — updated v1.6.1 with added Flexion, Extension, and Lateral Flexion work

Glossary of Terms

Term	Definition
CARs	Controlled Articular Rotations — slow, deliberate movements through a joint's full range of motion to improve mobility and motor control.
IAP	Intra-Abdominal Pressure — pressure created within the abdominal cavity by bracing the core muscles (transverse abdominis, pelvic floor, diaphragm) to stabilize the spine during heavy lifts.
HIIT	High-Intensity Interval Training — short bursts of maximum effort followed by brief rest periods.
Superset	Two exercises performed back-to-back with minimal to no rest in between.
Alternate (alt)	A substitute exercise that can be used in place of the primary exercise if equipment is unavailable or for individual client needs.
Potentiation	A high-intensity, explosive movement performed immediately before a working set to prime the nervous system for heavier loads.
Bracing	The active contraction of core musculature to create spinal stability during lifting, often coordinated with breath.
Anti-Movement	Core exercises that resist a specific force (e.g., Anti-Extension resists spinal extension) rather than producing movement.

Rest Period Guide

Every estimated session duration in this manual assumes a 60–90 second rest between sets and between superset pairs, unless a specific rest interval is written into the exercise itself (e.g., HIIT Rower's 60 sec between rounds). This section makes that assumption explicit and gives a standard rest recommendation for each block type.

If you're time-pressedAdjust the weight — not the rest. The session-length estimates hold only if rest stays in the 60–90 second band. Rather than stretching rest to 3–4 minutes to handle a heavier weight, drop the load enough to comfortably finish each set within that window. This keeps supersets genuinely supersetted and keeps the written session-duration estimates accurate.

Block Type	Standard Rest	Why
Block A — Primary Compound Lift	90–120 sec between sets	Heaviest load, lowest reps (4–8 range) in the session; full recovery protects bar speed and technique on the lift that drives the week's progress.
Block B / C — Secondary Compound & Isolation	60–90 sec between sets or supersets	The default this manual's session-duration estimates are built on — enough recovery for quality reps without inflating session length.
Block D / E — Accessory	45–60 sec between sets	Higher reps (12–20), lighter load, lower per-set fatigue — shorter rest keeps these in their intended "light-touch" role.
Core Slot (Leg Drops, Dead Bug, Torso Rotations, Pallof Press / Suitcase Carry)	30–45 sec between sets or sides	Low systemic fatigue by design; brief rest keeps this slot efficient between Mobilize and Activate.
Force Transfer / Potentiate (Medicine Ball Throws, plyometrics)	Full recovery — 2–3 min between sets	A power quality, not a density quality: explosive intent depends on near-full recovery. Treat this as the stated exception to the 60–90 second default.
Signature Hold	No rest needed	A single all-out isometric attempt performed once, as a movement-quality checkpoint — not a multi-set exercise.

Performance Standards

Movement prep isn't just a box to check — it's measurable, the same way the weight on the bar is measurable. Use these benchmarks to judge quality, not just completion.

Benchmark	Standard
Hip CARs	5 smooth reps each direction
Dead Hang	60–90 seconds
Deep Squat Hold	90 seconds with heels down
Neck CARs	No compensation
Shoulder CARs	Full pain-free range
Box Jump	Controlled landing and stick
Jump Squat	Maximum intent on every rep

The Horse Stance

Tuesday's signature activation drill earns its place for six reasons: it activates the quadriceps, engages the adductors, fires the glute medius and maximus, challenges core bracing, reinforces upright squat posture, and raises hip/knee joint temperature without the fatigue cost of jumping. (v2.2 — moved from Monday to Tuesday along with the split restructure.)

Movement Prep Drill Index

A single A–Z reference for every warm-up, mobility, activation, potentiation, and signature-hold drill named across Part One — tap any term to search a how-to video. This is the one place these links live, rather than repeating the same recurring drills inline on every day. Perform-block exercises and Appendix exercise-reference tables carry their own links directly in those tables.

Monday — Rows & Bench Presses

~80 min

Rows & bench presses — horizontal push/pull; four full compound-to-moderate blocks

① Pulse (Raise)

Row, Bike, Jump Rope

② Mobilize

Cervical: Neck CARs • Thoracic: Cat-Cow, Thread the Needle, Open Books • Shoulders: Shoulder CARs, Scapular CARs, Wall Slides, Dead Hang • Elbows: Pronation/Supination • Wrists: Wrist CARs

◆ Core

Leg Drops, Dead Bug, Torso Rotations, Pallof Press (alt: Suitcase Carry) — 2 × 10 each side where applicable

For unilateral exercises (Leg Drops, Torso Rotations, Pallof Press), perform 10 reps per side. For bilateral exercises (Dead Bug), perform 10 total reps.

③ Activate

Band Pull-Aparts, Scapular Push-ups, Scapular Pull-ups, Face Pulls, Serratus Punches, Crab Walk

④ Potentiate

Plyometric Push-ups, Medicine Ball Rotational Throw, Explosive Ring Rows

⑤ Perform

Core Programming Note — v2.8Load Torso Rotations. Run Pallof Press (not the Suitcase Carry alt) in the Core slot.

Why — Monday (Rows/Bench Presses): Pallof Press targets anti-rotation, since heavy horizontal pressing and rowing both challenge trunk stability through the same plane.

★ Force Transfer — v2.8Potentiate now uses Medicine Ball Rotational Throw. This converts the session's Force Transfer work from sagittal/bilateral to rotational — closing the Force Transfer gap identified in the audit. Perform 3–5 reps per side with explosive intent and full recovery between sets.

★

Signature HoldDead Hang

— 60–90 sec

What changed — Monday

v2.8 — Split Restructure. Monday becomes Rows & Bench Presses under the new six-day split, taking over the horizontal push/pull role formerly carried by Tuesday. Runs as four blocks: three bench-press variations (Incline, Decline, Flat), each paired with a row variation (Chest Supported Row, T-Bar Row, Barbell Row), plus a Cable Flyes + Single-Arm Row finishing pair. All eight movements already existed elsewhere in the manual and are reassigned here rather than newly introduced. This is now the week's largest single upper-body session — roughly 20 min longer than the day's previous form — so chest and back each pick up meaningfully more direct volume than any single day carried before v2.8.

Tuesday — Quads, Adductors & Hip Flexors

~80 min

Quads/adductors/hip flexors; six blocks incl. new hip-flexor pairing and standalone calf block

① Pulse (Raise)

HIIT Rower — 4 × 180 sec, 60 sec rest

② Mobilize

Hips: Hip CARs, 90/90 Switches, World's Greatest Stretch • Knees: Knee CARs, Reverse Nordic Curl, Patrick Step • Ankles: Ankle CARs, Knee-over-Toe Rocks, Deep Squat Hold

③ Activate

Glute Bridges, Monster Walks, Duck Walk, Bear Crawl, Tibialis Raises, Bodyweight Squats

④ Potentiate

Box Jumps, Jump Squats

⑤ Perform

Core Programming NoteNo change. Heavy squat/hinge work already carries the bracing demand; Copenhagen Plank (Block E) already covers Anti-Lateral-Flexion here.

Why — Tuesday (Quads/Adductors/Hip Flexors): no separate Core slot today because heavy squats already demand near-maximal bracing; stacking a dedicated core exercise on top of a max-effort squat day would add fatigue without adding training benefit.

★ Bracing / IAP Cue — v1.6.1Layer a brace-and-breathe cue into every squat and hinge set today. Before each working rep: inhale into the belt line, brace the transverse abdominis and pelvic floor, hold the breath through the eccentric and sticking point, exhale at lockout. This is the primary vehicle for Bracing/IAP training — no extra exercise needed.

★

Signature HoldHorse Stance

— isometric quad / adductor activation & posture drill

What changed — Tuesday

v2.8 — Split Restructure. Relocated from the split's former Monday slot to Tuesday; quad/adductor emphasis and exercise selection through Block C are unchanged. Standing Cable Hip Flexion added to Block D, pairing with Seated Dumbbell Hip Adduction — closes the hip-flexor training gap flagged in the Program Design Audit; no direct hip-flexor loading existed anywhere in the manual before this version (only CARs/mobility touched the pattern). Copenhagen Plank moved from the former Block D to Block E, now pairing with Lying Leg Curls; Standing Calf Raises stands alone as Block F. Adds roughly 5–8 min for the new hip-flexor work.

Wednesday — Rest

Rest Day

No scheduled training — a full off day between Tuesday's leg session and Thursday's consolidated Vertical Push & Pull day.

Why a Rest Day Here — v2.9Wednesday sits at the midpoint of the week, right after Tuesday's heaviest lower-body session and right before Thursday's now-consolidated Vertical Push & Pull day, which absorbed the former Wednesday and former Friday sessions in full. Placing the week's one true off day here breaks up what used to be six straight training days without cutting a single set from anywhere in the program — every exercise Wednesday used to carry now lives on Thursday.

Light walking, stretching, or the Sunday Recovery sequence are fine here if wanted, but nothing is prescribed — that's the point of the day.

What changed — Wednesday

v2.9 — Five-Day Split Restructure. The former Wednesday session (Shoulders & Biceps: Military Press, Curls, Shrugs, Rear Delt Flyes, Lateral Flyes, Front Raises) is retired as a standalone day and merged into the new Thursday — Vertical Push & Pull, alongside the former Friday's vertical-pulling work. Wednesday becomes a full rest day, converting the six-day split into five training days plus two rest days (Wednesday and Sunday). See Thursday's "What changed" note for exactly where each exercise moved.

Thursday — Vertical Push & Pull

~90 min

Overhead pressing, curls & delt accessory work (formerly Wednesday) combined with vertical pulling & its shoulder-accessory pairings (formerly Friday); six blocks

① Pulse (Raise)

Row, Jump Rope

② Mobilize

Cervical: Neck CARs • Thoracic: Cat-Cow, Thoracic Rotations • Shoulders: Shoulder CARs, Wall Slides, Dead Hang • Wrists: Wrist CARs

◆ Core

Leg Drops, Dead Bug, Torso Rotations, Suitcase Carry (alt: Pallof Press) — 2 × 10 each side where applicable

For unilateral exercises (Leg Drops, Torso Rotations, Suitcase Carry), perform 10 reps per side. For bilateral exercises (Dead Bug), perform 10 total reps.

③ Activate

Band External Rotations, Face Pulls, Y-T-W Raises, Dead Hang, Band Pull-Aparts, Scapular Pull-ups, Bear Crawl Hold (2 × 20–30 sec)

④ Potentiate

Push Press, Explosive Pull-ups, Medicine Ball Rotational Throw

⑤ Perform

Core Programming Note — v2.9Load Torso Rotations. Run Suitcase Carry (not the Pallof Press alt) in the Core slot.

Why — Thursday (Vertical Push & Pull): both halves of this merged session — heavy overhead pressing and heavy vertical pulling — already demand significant anti-rotation stability through the shoulder girdle and lats, the same reasoning that put Suitcase Carry here on the former Wednesday and former Friday. The Core slot instead trains anti-lateral-flexion, the one plane neither half of the session already loads.

★ Force Transfer — v2.9Potentiate carries Medicine Ball Rotational Throw over from both merged sessions. This keeps the session's Force Transfer work rotational rather than sagittal/bilateral — closing the Force Transfer gap identified in the audit. Perform 3–5 reps per side with explosive intent and full recovery between sets.

★

Signature HoldScapular Hang

— or Flexed-Arm Hang

What changed — Thursday

v2.9 — Five-Day Split Restructure. Thursday absorbs the former Wednesday (Shoulders & Biceps) and former Friday (Pulls & Pushes) sessions in full, freeing Wednesday to become a rest day. Runs as six blocks: Military Press/Curls, Shrugs, Lateral Flyes/Front Raises (all ex-Wednesday), then Weighted Pull-ups/Lateral Raises, Wide Cable Lat Pulldowns/Rear Delt Flyes, Pullovers/Face Pulls (all ex-Friday). One duplicate — Rear Delt Flyes previously appeared on both source days — is cut here; the copy paired with Wide Cable Lat Pulldowns is kept, since Face Pulls elsewhere in this same session already covers the rear-delt/rotator-cuff pattern the other copy would have doubled up on. Shrugs now stands alone as its own block. No other exercise, set, or rep changes from either source day. Session length grows to roughly 90 min — the week's new longest single session — trading two separate ~55–60 min days for one, with a genuine rest day recovered in exchange.

Friday — Glutes, Hamstrings & Low Back

~60 min

Glutes/hamstrings/low back; five blocks incl. standalone Back Extensions block

① Pulse (Raise)

HIIT Rower

② Mobilize

Lumbar: Pelvic Tilts, Cat-Cow • Hips: Hip CARs, Frog Stretch, Pigeon Stretch • Knees: Knee CARs • Ankles: Ankle CARs

③ Activate

Single-leg Glute Bridges, Monster Walks, Hamstring Walkouts, Tibialis Raises, Bear Crawl

④ Potentiate

Broad Jumps, Kettlebell Swings, Ape Walk (alt to Broad Jumps)

⑤ Perform

Core Programming NoteNo change. RDL/Hip Thrust/Stiff Leg Deadlift already trains Anti-Flexion hard; this is deliberately a non-Core day, for the same bracing-demand reason as Tuesday.

Why — Friday (Glutes/Hamstrings/Low Back): heavy hip-hinge patterns already require maximal anti-flexion bracing through the lumbar spine, so a separate Core slot would compete with — rather than support — the day's primary training stimulus.

★ Bracing / IAP Cue — v1.6.1Layer a brace-and-breathe cue into every hinge and hip thrust set today. Before each working rep: inhale into the belt line, brace the transverse abdominis and pelvic floor, hold the breath through the eccentric and sticking point, exhale at lockout. This is the primary vehicle for Bracing/IAP training — no extra exercise needed.

★ Rest Note — v2.6Nordic Curls is dosed as skill practice, not accessory volume — use full recovery between sets (60–90 sec) rather than the 45–60 sec Block D/E default, so each rep is a clean, controlled eccentric rather than a fatigued one. Seated Calf Raises, its Block D partner, follows the standard Accessory-tier rest.

★

Signature HoldSingle-Leg Glute Bridge Hold

— or Hip Airplane Hold

What changed — Friday

v2.9 — Five-Day Split Restructure. This session — formerly Thursday's Glutes, Hamstrings & Low Back — relocates to Friday unchanged, freeing Thursday to absorb the former Wednesday and former Friday sessions into one combined Vertical Push & Pull day, and freeing Wednesday to become a full rest day. No exercise, block, set, rep, or session-length estimate changes from the prior Thursday version — this is a relocation, not a redesign. See v1.4, v2.1, and v2.2 above for this content's own history prior to the move.

Saturday — Chest & Arms

~50 min

Chest & arms — bodyweight press + direct arm isolation; three blocks

① Pulse (Raise)

Bike, Jump Rope

② Mobilize

Upper-body mobility sequence

◆ Core

Leg Drops, Dead Bug, Torso Rotations, Pallof Press (alt: Suitcase Carry) — 2 × 10 each side where applicable

For unilateral exercises (Leg Drops, Torso Rotations, Pallof Press), perform 10 reps per side. For bilateral exercises (Dead Bug), perform 10 total reps.

③ Activate

Band Pull-Aparts, Scapular Push-ups, Band External Rotations

④ Potentiate

Clap Push-ups

⑤ Perform

Core Programming Note — v2.8Load Torso Rotations. Run Pallof Press in the Core slot.

Why — Saturday (Chest/Arms): Pallof Press again targets anti-rotation, since bodyweight pressing (Push-ups, Dips) still challenges trunk stability the same way Monday's heavier bench work does.

★

Signature HoldPush-up Plank Hold

What changed — Saturday

v2.8 — Split Restructure. New day under the v2.8 split. Saturday closes the training week with a lighter, arms-focused finisher: Push-ups and Dips as a bodyweight compound pairing, followed by two direct-tricep and two direct-bicep isolation movements. An initial four-block draft (adding a fourth block) was trimmed to three blocks specifically to avoid re-creating the Biceps Volume Redundancy the audit already resolved once on the manual's former Saturday (v2.4) — six total arm-isolation sets per muscle stays in line with existing dosing rather than exceeding it.

Sunday — Recovery

~35 min

Recovery and mobility — updated v1.6.1 with added Flexion, Extension, and Lateral Flexion work

① Pulse (Raise)

20–30 minute walk

② Mobilize

Complete Bell(e)s n' Barz Joint Mobility Sequence

③ Activate

Bird Dog, Dead Bug, Glute Bridge, Scapular Push-ups, Crawling Pattern rotation — Lizard Crawl / Ape Walk / Bear Crawl (2–3 min, movement-quality focus)

⑤ Perform

Core Programming Note — Updated v1.6.1The three gaps identified in the Core Training System audit — Flexion, Extension, and Lateral Flexion — are now filled here on Sunday, the only day without competing spinal load from the main lifts. All are kept light (2 × 10–12) and low-load, consistent with the documented caution against adding spinal loading on top of an already loading-heavy week. No other day's Core slot or Perform blocks change.

Why — Sunday (Recovery): these flexion/extension/lateral-flexion patterns land here, rather than on a lifting day, precisely because Sunday carries no competing spinal load — light direct core work here doesn't interfere with any primary lift.

★

Signature HoldBox Breathing

Appendix — Core Training System

The full function-by-function reference behind the Core Programming Notes embedded in Part One

Core Musculature — Quick Reference

The muscles behind the ten functions below, for cueing and client education.

Erector Spinae

Three-muscle group running up the back; extends the trunk back to upright after bending, and assists side bending and neck rotation.

Rectus Abdominis

The "six-pack" muscle; produces trunk (spinal) flexion.

Internal/External Obliques

Produce trunk rotation and lateral flexion.

Transverse Abdominis

Wraps around the front/sides of the trunk; the primary pelvic and spinal stabilizer — key to bracing and IAP.

Multifidus

Deep spinal stabilizer running along the vertebrae; supports the spine segment-by-segment.

Supporting Cast

Pelvic floor, diaphragm, glutes, and the hip-attaching muscles (hamstrings, hip flexors, adductors) all contribute to core function even though they aren't "abs."

The Two Categories of Core Function

Core function splits into two categories: Movement-Production — what the trunk actively does — and Anti-Movement / Stability (the McGill model) — what the trunk resists under an external force.

Movement-Production	Anti-Movement / Stability
Flexion	Anti-Flexion
Extension	Anti-Extension
Lateral Flexion	Anti-Lateral-Flexion
Rotation	Anti-Rotation

Two additional functions sit outside this 2×4 grid: Force Transfer (rotational power moving through the trunk, lower body to upper body) and Bracing / Intra-Abdominal Pressure (the breath-driven stiffness created by the deep inner unit — transverse abdominis, multifidus, diaphragm, pelvic floor). Neither produces nor resists a specific plane of motion; they're closer to how the other eight functions actually get executed.

Current Program Audit Refreshed — v2.9, Sep 5 2026

What the Bell(e)s n' Barz Movement Prep program currently trains, directly and incidentally, mapped against every function above.

Function	Status	Trained By
Rotation	Light	Torso Rotations (Core slot) — unloaded, 2 × 10
Anti-Rotation	Strong	Pallof Press (Core slot); incidentally via nearly every unilateral lift — Bulgarian Split Squats, Reverse Lunges, Step Ups, Cossack Squats, Single-Arm Cable Pressdowns
Anti-Extension	Trained	Dead Bug (Core slot); incidentally via overhead pressing
Anti-Flexion	Trained, uncredited	Never programmed directly, but demanded hard by every heavy hinge/row — RDL, Stiff Leg Deadlifts, Bent Over Rows, Landmine/T-Bar Row
Anti-Lateral-Flexion	Formalized	Pallof Press on Monday/Saturday, Suitcase Carry on Thursday — a fixed per-day rotation set in each day's Core Programming Note; Copenhagen Plank hits it as a side effect on Tuesday
Flexion	Resolved	Cable Crunches on Sunday Recovery (2 × 10–12)
Extension	Resolved	Back Extensions on Sunday Recovery (2 × 10–12)
Lateral Flexion	Resolved	Cable Side Bends on Sunday Recovery (2 × 10–12 /side)
Force Transfer	Resolved	Medicine Ball Rotational Throws in Potentiate on Monday and Thursday (corrected — the pre-v2.9 Wednesday/Saturday references were stale; Wednesday is now Rest and Saturday's Potentiate is Clap Push-ups, non-rotational)
Bracing / IAP	Resolved	Cued on Tuesday squats and Friday hinges; Bear Crawl/Crawl patterns reinforce

Summary: All ten functions are trained. Anti-Rotation and Anti-Extension are well trained, Anti-Flexion is trained hard but uncredited, Anti-Lateral-Flexion runs on a formalized per-day rotation (Pallof Press on Monday/Saturday, Suitcase Carry on Thursday). This pass re-verified every row against the live five-day split (post-v2.9) rather than carrying forward version-note language — only the Force Transfer row had drifted from reality.

Plank Variation Bank

Planks are a family, not one exercise — which variation you pick determines which anti-movement function it actually trains.

Bias	Variations
Anti-Extension bias	Plank, Forearm Plank Leg Lift, Swiss Ball Plank, Plank with Weight Release, Bear Crawl Hold
Anti-Lateral-Flexion bias	Side Plank, Copenhagen Plank, Three Point Plank, Two Point Plank (contralateral limbs lifted)
Anti-Rotation bias	T-Plank, Plank Shoulder Tap, Rainbow Plank

Programming Notes

Priority order, dosage guidance, and cautions for closing the gaps identified in the audit. The specific day-by-day action for each day is embedded directly on that day's page in Part One as a Core Programming Note callout.

Priority Order — Updated v1.6.1

1. Bracing / IAP — Resolved. Dead Bug already sits in the Core slot 3×/week and in Sunday's Activate — the gap was cueing, not the exercise. v1.6.1 adds brace-and-breathe cues to the week's two heavy-hinge/squat days; costs zero extra minutes. (v2.9 — this now cues Tuesday's squats and Friday's hinges, following the Thursday→Friday relocation.)

2. Force Transfer — Resolved. Monday and Thursday's Potentiate phase runs Medicine Ball Rotational Throw instead of Chest Pass/Slams. Zero added time, direct substitution. (v2.9 — Wednesday's and Friday's former rotational Potentiate work both now live on the merged Thursday.)

3. Rotation. Torso Rotations is already in the Core slot on Monday, Thursday, and Saturday. It's just unloaded. Add a band or light cable in the same 2×10 — real training effect, same slot.

4. Anti-Lateral-Flexion — Resolved. Pallof Press (alt: Suitcase Carry) already sits in the Core slot 3×/week, and each day's own Core Programming Note already assigns one specifically — Pallof Press on Monday and Saturday, Suitcase Carry on Thursday. This is a fixed rotation, not a coin flip; no further action needed.

5. Lateral Flexion / Flexion / Extension — Resolved. Added to Sunday Recovery Perform block as light (2 × 10–12) work, consistent with the documented caution against adding spinal loading on top of an already loading-heavy week. Sunday is the only day without competing spinal load from the main lifts.

Dosage by Function Type

Function Type	Dosage Guidance
Movement-Production	Moderate reps (8–15), controlled tempo, moderate load. This is strength through a range of motion.
Anti-Movement / Stability	Dosed as time, not reps — 20–45 s holds with a breathing focus. The training effect is endurance of stiffness, not strength through range.
Force Transfer	A power quality. Low reps, full recovery between sets, explosive intent — program it early in the session, not as a finisher.
Bracing / IAP	Not a slot — a skill layered into every heavy lift via cueing, not just isolated to a single exercise.

Cautions

Lateral Flexion / Flexion / Extension were likely an intentional gap, not an oversight — and they have been added accordingly. The program's own revision notes record that Weighted Side Bends was tried in the Core slot and deliberately replaced with Pallof Press "to keep the work anti-rotational rather than adding spinal loading on top of an already loading-heavy week." v1.6.1 respects this caution by placing these three functions on Sunday Recovery — the only day without competing spinal load — and keeping them light (2 × 10–12).

Anti-Rotation and Anti-Extension look strong on paper — but that strength may be compromised if Bracing/IAP isn't cued underneath them on the week's squat and hinge days. v1.6.1 adds the cueing directly to those days' Core Programming Notes. (v2.2 — Tuesday takes over the squat-day role from Monday under the split restructure. v2.9 — the hinge-day role moves from Thursday to Friday when Thursday absorbs the former Wednesday/Friday sessions.)

Program Design Audit Refreshed — v2.9, Sep 5 2026

Programming-quality issues identified on review, tracked separately from core-function coverage above since they concern session sequencing and progression rather than trunk-function training.

Issue	Status	Detail
Delt-Recovery Overlap	Resolved	Lateral Raises, Rear Delt Flyes, and Face Pulls now live on Thursday, in the same session as Military Press rather than the day before/after it — the overlap this row originally tracked (accessory delt work landing next to a separate heavy press day) no longer exists under the current five-day split (corrected — the exercises are no longer on Saturday, where earlier notes had them)
Progression Scheme	Needs coach input	The Hepburn-style double-progression scheme was assigned to three specific Block A lifts by day (Incline Bench/Tuesday, Weighted Ring Dips/Friday, Weighted Pull-ups/Saturday) — none of those day assignments match the current split, and Weighted Ring Dips no longer appears in the program at all. Rather than guess which of today's Block A lifts (Monday's Incline Bench, Tuesday's Goblet/Zercher Squats, Thursday's Military Press, Friday's RDLs) should carry it forward, this needs a coach decision before the row can be marked Resolved or Partial again
Zero Calf Training	Resolved	Standing Calf Raises (3 × 15–20) on Monday's Block F; Seated Calf Raises (3 × 15–20) on Friday's Block D (relocated from the former Thursday) — twice-weekly calf frequency, gastrocnemius-biased standing and soleus-biased seated variations
Triceps Volume Excessive	Resolved	Direct triceps work is now just Overhead Tricep Extensions and Cable Tricep Kickbacks, both on Saturday (6 direct sets/week total) — down from the 18 direct sets/week this row originally flagged. The old "Tuesday accessory pressdowns" and "four Friday tricep exercises" no longer exist; that content didn't survive the v2.2/v2.9 restructures. Secondary volume from pressing (Monday's three bench variations, Thursday's Military Press, Saturday's Push-ups/Dips) remains, which is normal and not a concern on its own
Front/Side Delt Ratio	Resolved	Direct side-delt work (Lateral Flyes 3 sets + Lateral Raises 3 sets, both Thursday) now roughly matches direct front-delt work (Front Raises 3 sets + Military Press as the main front-delt compound, Thursday) — a substantial change from the roughly 3.3:1 front-heavy ratio this row originally tracked, achieved cumulatively through several restructures rather than a single dedicated fix
Hip Flexor Training Gap	Resolved	Standing Cable Hip Flexion on Tuesday's Block D, pairing with Seated Dumbbell Hip Adduction
Low-Back Training Gap	Resolved	Back Extensions on Friday's standalone Block E (3 × 12–15), on the same day as Romanian Deadlifts and Hip Thrusts (relocated from the former Thursday, unchanged)
Split Restructure — Chest/Back/Shoulder Frequency	Resolved	Heavy shoulder-press frequency stays at one session/week — Military Press now sits on Thursday (merged from the former Wednesday) with no second heavy overhead compound anywhere else in the split
Six-Day Split — No Mid-Week Rest	Resolved	Wednesday is now a full rest day. Former Wednesday (Shoulders & Biceps) and former Friday (Pulls & Pushes) merged into one Thursday — Vertical Push & Pull session; former Thursday (Glutes, Hamstrings & Low Back) relocated to Friday unchanged. Five training days, two rest days (Wednesday, Sunday) — no weekly volume lost

Delt-Recovery Overlap — Resolved. The exercises this row tracks have moved twice since the original v1.7 fix — first to Saturday's Block E, now onto Thursday alongside Military Press itself. Sharing a session rather than sitting on an adjacent day removes the original overlap concern entirely.

Progression Scheme — Needs coach input. This table used to name three specific lifts by day for the Hepburn-style double-progression scheme. Two of those three days no longer host that exercise, and one of the exercises (Weighted Ring Dips) isn't in the current program at all. Flagging rather than reassigning it automatically — which of Monday's Incline Bench, Tuesday's squat, Thursday's Military Press, or Friday's RDL should carry double-progression is a programming call, not something to infer from the data.

Zero Calf Training, Triceps Volume, Front/Side Delt Ratio — All three volume issues originally flagged in v2.1 are resolved as of this refresh — triceps direct volume in particular dropped from 18 to 6 sets/week across the restructures since, well past the point of concern. Recomputed directly from the current program data rather than carried forward from earlier version notes.

Hip Flexor Training Gap, Low-Back Training Gap, Split Restructure — Chest/Back/Shoulder Frequency — Confirmed still in place under the current five-day split; only the day labels changed (hip flexor work stayed on Tuesday, low-back work is now on Friday rather than Thursday).

Six-Day Split — No Mid-Week Rest — Resolved — v2.9. Confirmed against the live day pages: Wednesday reads as a Rest Day, Thursday runs the merged six-block session, Friday carries the former Thursday's content unchanged.

Function-to-Exercise Reference

Two to three exercise options per function, spanning equipment and difficulty, for building out programming from here.

Function Detail Pages

Revision Log

Document control and consolidated week-wide / day-by-day change history

Document Control

Version	Date	Notes
1.0	Jul 21 2026	First integrated production edition. Movement Prep and Core Training System merged into one manual; content copyedited and typeset; day-by-day Core Programming Notes cross-checked against the Appendix audit.
1.1	Jul 21 2026	Every exercise name is now a hyperlink: Perform-table exercises search YouTube for a how-to demo, and Appendix exercise-reference tables search Google — both open in the reader's default browser.
1.2	Jul 21 2026	Added the Movement Prep Drill Index: a single alphabetized reference at the end of Part One collecting every Pulse/Mobilize/Core/Activate/Potentiate/Signature Hold drill, each linked once, instead of relinking recurring drills inline on every day.
1.3	Jul 24 2026	Animal-pattern movements (Bear Crawl, Bear Crawl Hold, Crab Walk, Duck Walk, Ape Walk) added to Activate/Potentiate on Monday, Tuesday, Wednesday, Thursday, Saturday, and Sunday. No Core-slot, Perform-block, or volume changes. Movement Prep Drill Index updated with five new entries.
1.4	Jul 24 2026	Nordic Curls added to Thursday as a new standalone Block D (2–3 × 5–6): a low-rep, eccentric-emphasis hamstring finisher distinct from the higher-rep Leg Curls work in Block B. No other day's Perform blocks, Core slot, or session-length estimates change.
1.5	Jul 24 2026	Tuesday's Block A primary switched from Weighted Ring Dips to Decline Barbell Bench Press, and a Wednesday load-autoregulation note added, to reduce anterior-delt overlap between Tuesday's pressing volume and Wednesday's Military Press. No set/rep schemes, blocks, or session-length estimates change.
1.5.1	Jul 25 2026	Saturday Block D: Pullovers is now the primary exercise, with Straight-arm Pulldowns as the alternate. No set/rep scheme, blocks, or session-length estimates change.
1.6.0	Jul 25 2026	Enhanced edition. Added: Session Duration Summary table for all seven days; Glossary of Terms defining CARs, IAP, HIIT, and other key terminology; clarified set/rep structure for Core slot exercises (reps per side vs. total reps). No changes to any exercise selection, set/rep schemes, or programming.
1.6.1	Jul 25 2026	Applied audit gap solutions. Added Cable Crunches (Flexion), Back Extensions (Extension), and Cable Side Bends (Lateral Flexion) to Sunday Recovery Perform block. Swapped Medicine Ball Rotational Throws into Potentiate on Tuesday, Wednesday, and Saturday. Added Bracing/IAP cueing notes to Monday (squats) and Thursday (hinges). Updated Current Program Audit to reflect resolved gaps. Sunday session duration increased to ~35 min; Tuesday/Wednesday/Saturday Potentiate now rotational.
1.6.2	Jul 25 2026	Restored set/rep prescriptions to every Perform-block exercise across all seven days (sourced from v1.1, mapped to current exercise selections; Nordic Curls and Sunday's three new core exercises taken from their own revision-note text). Added a Program Design Audit section flagging two open programming-quality issues: Delt-Recovery Overlap (Tuesday Block D vs. Wednesday's primary shoulder session) and missing Progression Scheme (no periodization model specified anywhere in the manual).
1.7	Jul 25 2026	Resolved the Delt-Recovery Overlap: Tuesday Block D (Lateral Raises, Face Pulls) moved to Saturday as a new Block E, clearing Tuesday's medial/rear-delt accessory work away from the day before Wednesday's primary shoulder session. Added a Rest Period Guide clarifying the 60–90 second rest assumption behind every session-duration estimate, with a standard rest recommendation per block type. Added a brief "why" note to each day's Core Programming Note explaining the rationale for that day's Pallof Press / Suitcase Carry selection (or lack of a Core slot). Cleaned up Sunday's Perform table into three clearly labeled sections: Movement Practice, Core Finisher, and Breath Work. Program Design Audit updated: Delt-Recovery Overlap now RESOLVED; Progression Scheme remains Open.
1.8	Jul 25 2026	Moved Weighted Ring Dips off Tuesday's Block A (it was the alternate for Decline Barbell Bench Press) to Friday's Block A, where it now replaces Incline Barbell Bench Press as the primary lift. Friday's Block C Dips replaced with Push-ups. No blocks, session-length estimates, or Core Programming Notes change.
1.9	Jul 26 2026	Tuesday re-organized as a fully horizontal-plane push/pull day and Saturday as a fully vertical-pull day. Weighted Chin-ups removed from Tuesday's Block A and added to Saturday's Block A as the alternate for Weighted Pull-ups. Seated Cable Rows moved from Saturday's Block C to Tuesday's Block A (paired with Decline Barbell Bench Press, promoted to 4 × 8–10); Neutral-Grip Lat Pulldowns takes its place in Saturday's Block C at the same 3 × 10–12. No exercises added or removed from the week, no change to total weekly volume for chest, back, or biceps, and no change to either day's session-length estimate.
2.0	Jul 26 2026	Tuesday's Block A and Block B primaries swapped: Incline Barbell Bench Press now leads at 4 × 8–10 (promoted from Block B's 3 × 8–10); Decline Barbell Bench Press moves to Block B at 3 × 8–10. Added a Hepburn-style double-progression scheme (submaximal start, add one rep per session across sets until the top of the rep range is hit for all sets, then add load and restart at the bottom) to the week's three Block A "drives the week" lifts: Incline Barbell Bench Press (Tuesday), Weighted Ring Dips (Friday), Weighted Pull-ups (Saturday). Wednesday's Military Press keeps its existing autoregulation exception and is excluded. Program Design Audit's Progression Scheme status updated from Open to Partial — Block B/C/D/E accessory work still has no stated periodization model. No exercise selections, set/rep ranges (aside from the Tuesday Block A/B swap noted above), or session-length estimates otherwise change.
2.1	Aug 2 2026	Applied v2.1 volume-audit fixes. Added Standing Calf Raises (3 × 15–20) to Monday's new Block F and Seated Calf Raises (3 × 15–20) to Thursday's new Block E, closing the program's calf-training gap. Removed Diamond Push-ups from Friday's Block D, trimming roughly 3 direct triceps sets from the program's highest-volume muscle group. Increased Saturday's Lateral Raises from 2 × 15 to 3 × 15, adding one direct side-delt set to narrow the front/side-delt ratio. Program Design Audit updated with three new rows: Zero Calf Training (Resolved), Triceps Volume Excessive (Partial), Front/Side Delt Ratio (Partial).
2.2	Aug 14 2026	Full six-day split restructure, matching Training Manual v2.8. Monday: Rows & Bench Presses (new; horizontal push/pull moved from the former Tuesday). Tuesday: Quads, Adductors & Hip Flexors (relocated from Monday; Standing Cable Hip Flexion added to Block D, closing the hip-flexor training gap). Wednesday: Shoulders & Biceps, unchanged except Arnold Press added as Military Press's Block A alternate. Thursday: Glutes, Hamstrings & Low Back (unchanged Blocks A–D; new standalone Block E — Back Extensions — closes the low-back training gap). Friday: Pulls & Pushes (new; vertical pull compound supersetted with shoulder-accessory work only, avoiding a second heavy overhead press two days after Wednesday's). Saturday: Chest & Arms (new; bodyweight press plus a trimmed two-tricep/two-bicep isolation pairing). Sunday: Recovery, unchanged. Program Design Audit updated with three new resolved rows: Hip Flexor Training Gap, Low-Back Training Gap, Split Restructure — Chest/Back/Shoulder Frequency.
2.9	Sep 5 2026	Five-Day Split Restructure. The v2.2 six-day split ran Monday–Saturday with no mid-week rest. Wednesday (Shoulders & Biceps) and Friday (Pulls & Pushes) are merged into one six-block Thursday — Vertical Push & Pull day; the duplicate Rear Delt Flyes that appeared on both source days is trimmed to a single copy. The former Thursday (Glutes, Hamstrings & Low Back) relocates to Friday unchanged. Wednesday becomes a full rest day. Core-slot rotation updates to Monday/Thursday/Saturday (previously Monday/Wednesday/Friday/Saturday); Force Transfer (Medicine Ball Rotational Throw) now runs Monday and Thursday only. Also corrects several stale day references left over from the v2.2 Monday/Tuesday swap in the Appendix's Current Program Audit table, Priority Order callouts, and function-detail data — these previously still read "Tuesday" and "Monday/Thursday" for squat/hinge cueing and rotation-plane assignments that had already moved. Program Design Audit updated with one new resolved row: Six-Day Split — No Mid-Week Rest. No weekly volume lost anywhere in the program.

Revision Notes — Detail

Consolidated week-wide and day-by-day change log for this edition.

Week-wide

Every training day's Perform section runs as lettered blocks so pairs can be supersetted when time or conditioning calls for it. A short Core slot (Leg Drops, Dead Bug, Torso Rotations, Pallof Press or Suitcase Carry — 2 × 10 each) sits between Mobilize and Activate on Monday, Thursday, and Saturday — the non-leg training days, since Tuesday and Friday already carry heavy core-bracing demand from squats, hip hinges, and Copenhagen Plank, and Wednesday is a full rest day with no session at all. Weighted Side Bends was replaced with Pallof Press (alt: Suitcase Carry) in this slot to keep the work anti-rotational rather than adding spinal loading on top of an already loading-heavy week. (v2.9 — Core-slot days updated to Monday/Thursday/Saturday and Wednesday dropped to rest, as part of the Five-Day Split Restructure; this paragraph previously still read the pre-v2.2 day list.)

v1.3 — Animal-Pattern Movement Additions

Animal-pattern locomotion moves (Bear Crawl, Bear Crawl Hold, Crab Walk, Duck Walk, Ape Walk) added across Monday, Tuesday, Wednesday, Thursday, Saturday, and Sunday Activate/Potentiate slots. Bear Crawl and Bear Crawl Hold draw directly from the Appendix's own Bracing/IAP and Anti-Extension exercise references, closing part of the Bracing/IAP gap flagged in the Core Training System audit without adding a new function to the system. All additions sit in Activate or Potentiate — the Core slot is untouched on every day, preserving the anti-rotational-only design. No Perform blocks, set/rep schemes, or session-length estimates change. Friday is intentionally unchanged — its Potentiate slot (Clap Push-ups) has no med-ball or crawl-pattern equivalent in the current system.

v1.4 — Nordic Curls Added to Thursday

Thursday gains a new standalone Block D — Nordic Curls (2–3 × 5–6), a low-rep, eccentric-emphasis hamstring finisher distinct from the higher-rep machine work in Block B's Leg Curls, evidenced for hamstring-strain prevention. No other Perform blocks, the Core slot, or session-length estimates change on any day.

v1.5 — Tuesday/Wednesday Anterior Delt Overlap Fix

Tuesday's Block A primary and alternate swapped — Decline Barbell Bench Press now leads, Weighted Ring Dips moved to alternate — reducing anterior-delt secondary loading ahead of Wednesday's Military Press. A new note on Wednesday flags Military Press for load autoregulation rather than fixed progression, since it's the one lift in the week following next-day pressing volume rather than the usual 3–4 day gap. No blocks, set/rep schemes, or session-length estimates change on either day.

v1.6.0 — Enhanced Edition

Added Session Duration Summary table for all seven days to aid in planning and scheduling. Added Glossary of Terms defining CARs, IAP, HIIT, Superset, Alternate, Potentiation, Bracing, and Anti-Movement. Clarified set/rep structure for Core slot exercises (2 × 10 each side where unilateral; 2 × 10 total reps where bilateral). No changes to any exercise selection, set/rep schemes, or programming.

v1.6.1 — Applied Audit Gap Solutions

Function	Solution	Implementation
Flexion	Added Cable Crunches	Sunday Recovery Perform block — 2 × 10–12
Extension	Added Back Extensions	Sunday Recovery Perform block — 2 × 10–12
Lateral Flexion	Added Cable Side Bends	Sunday Recovery Perform block — 2 × 10–12 each side
Force Transfer	Swapped Medicine Ball Rotational Throws	Tuesday, Wednesday, Saturday Potentiate phase
Bracing / IAP	Added brace-and-breathe cueing	Monday (squats) and Thursday (hinges) Core Programming Notes

Session Duration Changes — Sunday: increased from ~25 min to ~35 min (+10 min). Tuesday/Wednesday/Saturday: no change to duration, exercise swap only. Monday/Thursday: no change to duration, cueing only. No other day's Perform blocks, Core slot, set/rep schemes, or session-length estimates change.

v1.9 — Tuesday/Saturday Reorganized by Plane of Pull

Tuesday re-organized as a fully horizontal-plane push/pull day and Saturday as a fully vertical-pull day. Weighted Chin-ups removed from Tuesday's Block A and added to Saturday's Block A as the alternate for Weighted Pull-ups. Seated Cable Rows moved from Saturday's Block C to Tuesday's Block A (paired with Decline Barbell Bench Press, promoted to 4 × 8–10); Neutral-Grip Lat Pulldowns takes its place in Saturday's Block C at the same 3 × 10–12. No exercises added or removed from the week, no change to total weekly volume for chest, back, or biceps, and no change to either day's session-length estimate.

v2.0 — Tuesday Block A/B Swap + Progression Scheme

Tuesday's Block A and Block B primaries swapped: Incline Barbell Bench Press now leads at 4 × 8–10 (promoted from Block B's 3 × 8–10); Decline Barbell Bench Press moves to Block B at 3 × 8–10. Added a Hepburn-style double-progression scheme (submaximal start, add one rep per session across sets until the top of the rep range is hit for all sets, then add load and restart at the bottom) to the week's three Block A "drives the week" lifts: Incline Barbell Bench Press (Tuesday), Weighted Ring Dips (Friday), Weighted Pull-ups (Saturday). Wednesday's Military Press keeps its existing autoregulation exception and is excluded. Program Design Audit's Progression Scheme status updated from Open to Partial — Block B/C/D/E accessory work still has no stated periodization model. No exercise selections, set/rep ranges (aside from the Tuesday Block A/B swap noted above), or session-length estimates otherwise change.

v2.1 — Volume Audit Fixes: Calves, Triceps, Side Delts

A volume audit of v2.0 flagged three structural issues: zero weekly calf sets despite it being a major muscle group; triceps as the program's highest-volume muscle group (18 direct + 20 secondary sets/week) from stacking Tuesday's accessory work, Wednesday's Military Press, and four Friday tricep exercises; and a roughly 3.3:1 front-to-side-delt set ratio (30 vs. 9 sets/week) linked to shoulder impingement risk. Fixes applied: Standing Calf Raises (3 × 15–20) added to Monday's new Block F; Seated Calf Raises (3 × 15–20) added to Thursday's new Block E — twice-weekly calf frequency with complementary standing/seated emphasis. Diamond Push-ups removed from Friday's Block D, trimming roughly 3 direct triceps sets. Saturday's Lateral Raises increased from 2 × 15 to 3 × 15, adding one direct side-delt set. Triceps volume and the delt ratio are improved but not fully resolved — flagged as Partial in the Program Design Audit pending further trims.

v2.2 — Full Six-Day Split Restructure

Matches Training Manual v2.8. Monday becomes Rows & Bench Presses — the horizontal push/pull role formerly carried by Tuesday, now run as four full blocks (three bench-press variations, each paired with a row variation) instead of three. Tuesday becomes Quads, Adductors & Hip Flexors — the former Monday's content, relocated, with Standing Cable Hip Flexion added to Block D to close the hip-flexor training gap. Wednesday (Shoulders & Biceps) is unchanged except that Arnold Press is added as Military Press's Block A alternate. Thursday (Glutes, Hamstrings & Low Back) keeps its existing four blocks and adds a new standalone Block E — Back Extensions — closing the low-back training gap.

Friday becomes Pulls & Pushes: three blocks of heavy-to-moderate vertical pulling (Weighted Pull-ups, Wide Cable Lat Pulldowns, Pullovers), each supersetted with a different shoulder accessory movement. The "push" side was deliberately scoped to accessory work only, not a second heavy overhead compound, once it became clear that pairing it with Wednesday's Military Press would double heavy shoulder-press frequency to twice a week. Saturday becomes Chest & Arms: Push-ups and Dips as a bodyweight compound pairing, followed by two direct tricep and two direct bicep isolation movements — kept to three blocks specifically to avoid re-creating the Biceps Volume Redundancy the audit already resolved once on the manual's former Saturday (v2.1's predecessor logic). Session Duration Summary recalculated for all seven days. Program Design Audit updated with three new resolved entries. No changes to Sunday's Recovery day, the Core slot exercise pool, or the Glossary.

v2.9 — Five-Day Split Restructure

The v2.2 six-day split solved frequency and training-gap problems but left Monday through Saturday as six consecutive training days with no rest until Sunday. v2.9 merges the former Wednesday (Shoulders & Biceps) and former Friday (Pulls & Pushes) into a single new Thursday — Vertical Push & Pull day, run as six blocks: Military Press/Curls, Shrugs, Lateral Flyes/Front Raises (ex-Wednesday), then Weighted Pull-ups/Lateral Raises, Wide Cable Lat Pulldowns/Rear Delt Flyes, Pullovers/Face Pulls (ex-Friday). The one duplicate — Rear Delt Flyes appeared on both source days — is trimmed to a single copy, since Face Pulls elsewhere in the merged session already covers the same rear-delt/rotator-cuff pattern the second copy would have doubled. Shrugs now stands alone as its own block. The former Thursday (Glutes, Hamstrings & Low Back) relocates to Friday with no changes to its blocks, sets, reps, or exercises. Wednesday becomes a full rest day.

Core-slot rotation updates from Monday/Wednesday/Friday/Saturday to Monday/Thursday/Saturday, since Wednesday and Friday no longer carry standalone sessions; Thursday's Core slot runs Suitcase Carry, inheriting the anti-lateral-flexion rationale both merged source days shared. Force Transfer (Medicine Ball Rotational Throw in Potentiate) now runs on Monday and Thursday only, consolidated from the former Monday/Wednesday/Friday. This pass also corrected several stale day references left over from the v2.2 Monday/Tuesday swap that this manual had never caught up on — the Appendix's Current Program Audit table, Priority Order callouts, and function-detail data all still cited "Tuesday" for squat-day bracing and "Monday/Thursday" for rotation-plane and Force Transfer assignments, none of which matched the actual day pages since v2.2. Session Duration Summary recalculated: Wednesday is now Rest, Thursday grows to ~90 min (the week's new longest single session), Friday holds at ~60 min. No exercise, set, or rep is dropped anywhere in the program — everything the former Wednesday and Friday carried still exists, consolidated onto Thursday.

Day-by-day (v1.1 – v2.1 highlights)

Monday

Machine Hip Adduction removed; Bench Lying Leg Curls moved to Thursday. Block B pairs Landmine Static Split Squats with Leg Extensions. Standalone Block E — Lying Leg Curls added, +5–10 min. v2.1: Standalone Block F — Standing Calf Raises added.

Tuesday

Consolidated to three blocks. v1.5: Decline Barbell Bench Press promoted to Block A primary. v1.7: Lateral Raises/Face Pulls moved to Saturday. v1.8: Weighted Ring Dips removed from the alternate slot and relocated to Friday. v1.9: Weighted Chin-ups relocated to Saturday; Seated Cable Rows moved in from Saturday, promoted to 4 × 8–10 — now a fully horizontal push/pull day. v2.0: Incline Barbell Bench Press promoted to Block A primary (Decline moves to Block B); Incline now runs a Hepburn-style progression.

Wednesday

Curls consolidated into one slot; Preacher Curls removed. Shrugs paired with Rear Delt Flyes. Tricep isolation removed (Friday covers it). Three blocks total. v1.5: added Military Press autoregulation note.

Thursday

Consolidated to three blocks. Bulgarian Split Squats and Stiff Leg Deadlifts folded in as alternates. Leg Curl variations grouped into one slot. Block C is Step Ups + Hip Abductions. v2.1: Standalone Block E — Seated Calf Raises added.

Friday

Re-paired as Chest & Triceps; Biceps moved to Saturday. Four compound-plus-isolation superset blocks; Diamond Push-ups added. v1.8: Weighted Ring Dips now Block A's primary; Block C's Dips replaced with Push-ups. v2.0: Weighted Ring Dips now runs a Hepburn-style progression. v2.1: Diamond Push-ups removed from Block D to trim triceps volume.

Saturday

Barbell Rows replaced with Wide Cable Lat Pulldowns; re-paired as Back & Biceps. v1.5.1: Pullovers promoted over Straight-arm Pulldowns. v1.7: Added Block E — Lateral Raises & Face Pulls, relocated from Tuesday. v1.9: Weighted Chin-ups added as Block A alternate; Neutral-Grip Lat Pulldowns replaces Seated Cable Rows in Block C — now a fully vertical-pull day. v2.0: Weighted Pull-ups now runs a Hepburn-style progression. v2.1: Lateral Raises increased to 3 × 15 to raise side-delt volume.

Sources & Credits

This app draws on other people's research, named methods, and prior work — this page is where that gets its due.

Not everything here is original. Where a feature is built on a specific published method or a named originator, it's credited below rather than presented as invented from scratch.

Used For	Source	Notes
Moon Phase & Ekadashi tithi timing	Jean Meeus, Astronomical Algorithms (2nd ed., 1998)	Low-precision solar position (ch. 25) and the abridged ~20-term lunar longitude series (ch. 47) — accurate to roughly arcminute level, not full-precision ephemeris. See the Ekadashi card's own note on sunrise/Panchang limitations.
5:2 Intermittent Fasting	Dr. Michael Mosley, The FastDiet (2012)	The book that popularized the 5:2 method (eat normally 5 days, cap calories around 500–600 on 2 non-consecutive days) this app's 5:2 mode is modeled on.
Time-Restricted Eating (16:8 / 18:6 / 20:4)	General time-restricted eating / circadian-eating research	Not attributed to a single originator — these ratios are common convention across contemporary TRE research and fasting apps, not one paper or person.
Hepburn-style double-progression (Training Manual, v2.0+)	Doug Hepburn	Submaximal start, add one rep per session until the rep-range top is hit across all sets, then add load and restart at the bottom — applied to the week's Block A "drives the week" lifts.
CARs (Controlled Articular Rotations)	Functional Range Conditioning (FRC), Dr. Andreo Spina	Term and technique used throughout Movement Prep and the Glossary of Terms.

The broader training program — the exercise selections, splits, and periodization choices in the Manual itself — reflects this gym's own curation and judgment. If specific programming decisions were adapted from a named source, coach, or course, add it here too; this list only covers what's independently verifiable from the outside.

How Points Work

A small thank-you for showing up — earned automatically, tracked on My Profile, redeemable for a free session

Points are separate from session credits. Credits are something you buy (a 10-Session Pack, etc.); points are something you earn just by showing up.

Action	Points
Check in for the day	+10
7-day check-in streak	+50 bonus
30-day check-in streak	+200 bonus
90-day check-in streak	+500 bonus

Redeem 500 points any time on My Profile for a free 1-on-1 PT session credit — the same credits used for booking a trainer. Your balance and recent activity are shown right there too. Points are awarded the moment your check-in is recorded, and everything is verified on our end — nothing here can be sped up by editing anything in your browser.

Member — Training Tools

Live session logging, interval timers, weight tracking, and progress

Weight — Daily Log

Track bodyweight day to day and watch the trend, not the noise

Log an Entry

Date Weight

Logging the same date again overwrites that day's entry. Everything here is saved in your browser only — it stays on this device.

Target Weight (optional)

Shows as a line on the Progress chart above. Leave blank to hide it.

Progress

No entries yet — log a weight to start the chart.

BMI Calculator

Your Height

Height

BMI is calculated from the height entered here and your most recent entry in the Weight Log above — no need to re-enter weight. Height is saved on this device; BMI is a rough screening tool that doesn't account for muscle mass or frame size.

Result

Log a weight entry above and enter your height to see your BMI.

BMI Trend

Log at least one weight entry, and enter your height above, to see your BMI trend.

Body Composition

Your Measurements

Date Waist (at the navel) Neck (just below the Adam's apple)

Results update as you type and use the height from the BMI Calculator and your latest Weight Log entry. Saving the same date again overwrites that day. Your coach can see saved measurements. Measure the same way each time, relaxed and not sucking in, and watch the trend rather than any single reading.

Body Fat Goal % (optional)

Shows as a line on the Body Fat Trend chart below. Leave blank to hide it. Saved on this device.

Results

Enter your height above and your waist here to see your results.

Body Fat Trend

Save measurements, and enter your height above, to see your body fat trend.

BMI only knows your height and weight, so it can't tell muscle from fat. These five calculations add a tape measure. Here's each equation, what it tells you, and the math on your own numbers (from the Calculator tab, the BMI height and your latest Weight Log entry).

1

Waist-to-Height Ratio

WHtR = waist ÷ height

Use the same units for both. Under 0.5 is the usual healthy target: keep your waist under half your height. It's the simplest of these checks and a strong predictor of heart and metabolic risk. Under 0.4 reads as low, 0.5–0.6 as increased risk, and 0.6 and above as high risk.

2

Relative Fat Mass (RFM)

Men: RFM = 64 − (20 × height ÷ waist)
Women: RFM = 76 − (20 × height ÷ waist)

Gives an estimated body fat %. Height and waist must be in the same units. It was checked against DEXA scans and tracks body fat better than BMI, and because it uses your waist, extra muscle doesn't count against you.

3

U.S. Navy Body Fat

Men: 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
Women: 163.205 × log₁₀(waist + hips − neck) − 97.684 × log₁₀(height) − 78.387

All measurements in inches (the app converts for you). It adds your neck, and for women your hips, so it uses more of your shape than RFM and is usually within a few percentage points of lab methods. When you've measured your neck, the app uses this one for FFMI and the trend chart; otherwise it falls back to RFM.

4

Fat-Free Mass Index (FFMI)

Lean mass (kg) = weight × (1 − body fat % ÷ 100)
FFMI = lean mass ÷ height (m)²

The athlete's version of BMI: it measures how much muscle you carry for your height, so it rewards muscle instead of counting it against you. Untrained men usually score about 18–20 and well-trained men 22–25; women run about 3–4 points lower. It needs a body fat % first, which comes from step 3 (or step 2).

5

A Body Shape Index (ABSI)

ABSI = waist ÷ (BMI^2/3 × height^1/2)

Waist and height in metres, BMI from kg and metres. It flags belly fat independently of BMI, and it's mostly used in research, so there's no simple healthy cut-off. Compare it against your own past readings.

Which should you watch? For a quick health check, waist-to-height ratio. To understand your build, take body fat from the Navy formula (or RFM), then look at FFMI. Every tape-measure formula is an estimate, so measure the same way each time, relaxed and not sucking in, and pay more attention to the trend than to any single reading. Not calibrated for children or pregnancy.

History

Date	Weight	Change

Blood Pressure

Log your readings and watch the trend; one high reading on its own doesn't mean much

Log a Reading

Date

Time

Systolic (top)

Diastolic (bottom)

Pulse (optional) Note (optional)

Normal	under 120 and under 80
Elevated	120–129 and under 80
Stage 1	130–139 or 80–89
Stage 2	140+ or 90+
Crisis	over 180 or over 120

Categories follow the American Heart Association. Sit quietly for 5 minutes first, feet flat, arm at heart level. If a reading is over 180/120, wait a few minutes and measure again. If it's still that high, or you have chest pain, shortness of breath or vision changes, get medical help. Your coach can see these readings.

Readings

No readings yet. Log one to start the chart.

Reading Log

When	Reading	Pulse	Category

Steps — Daily Log

Copy today's count from your phone or watch and keep the streak going

Log a Day

Date Steps

Logging the same date again overwrites that day's entry.

Daily Goal

Shows as a line on the chart and counts toward your streak. Saved on this device.

Daily Steps

No steps logged yet. Add a day to start the chart.

Step Log

Date	Steps	Goal

Period — Cycle Tracker

Log period days and symptoms to see cycle trends and a predicted next start date

Log a Day

Date Flow

Symptoms

Notes (optional)

Logging the same date again overwrites that day's entry. Days logged without any flow selected are treated as symptom-only, not period days, and don't count toward cycle length.

Cycle Length Trend

Log at least two full periods to see cycle length trend.

Cycle Summary

Period Start	Length	Cycle Length

Day Log

Date	Flow	Symptoms

Track — Hepburn Progression

Log submaximal double-progression sessions for your Block A lifts and watch the ladder climb

Program Length

Tracking

Load Progression

Log a session to start the chart.

Session History

Date	Load	Sets	RPE	Result

Food Log

Log what you ate each day and watch the trend, not any single day

Set your calorie & macro goals in the calculator below to see today's progress here.

Log a Day

Date Calories Protein (g) Carbs (g) Fat (g) Water (ml) Notes (optional)

Logging the same date again overwrites that day's entry.

Calorie Trend

Log at least two days to see a trend.

Day Log

Date	Calories	Protein	Carbs	Fat	Water	Notes

Calorie & Macro Calculator

Mifflin-St Jeor formula: sets a daily calorie and macro target from your stats, goal, and activity level — feeds the summary at the top of this page. Meal Plan uses the same formula.

Sex

Age

Height (cm)

Weight (lb)

Activity Level Goal

Intermittent Fasting

A daily eating window, or the 5:2 weekly method — your choice

Not Fasting

—

Choose a protocol above, then start your fast.

Fast Log

Started	Ended	Duration	Goal

Build a Vegan Smoothie

Pick something from each group, blend, done

1Frozen Fruit

Banana
Strawberries
Blueberries
Raspberries
Mango
Kiwi
Pineapple

2Greens / Veg

Spinach
Kale
Carrot
Cauliflower
Courgette
Cucumber
Beetroot
Celery

3Liquid

Plant milk
Water
Coconut water
Brewed tea / coffee
Fruit juice

4Thicken Up

Flax / chia / hemp seeds
Nut butter
Tahini
Oats
Dairy-free yoghurt
Avocado
Tofu
Dates

5Boost

Protein powder
Cacao
Cinnamon
Maca
Cacao nibs
Ginger
Turmeric
Coconut
Matcha

Recipes

Green Power

1 frozen banana + ½ cup frozen mango
1 handful spinach
1 cup oat milk
1 tbsp chia seeds + 1 tbsp peanut butter
½ tsp ginger, pinch of cinnamon

Berry Protein

1 cup frozen mixed berries
½ courgette (frozen chunks work best)
1 cup soy milk
¼ cup oats + 2 tbsp dairy-free yoghurt
1 scoop vegan protein powder

Chocolate Recovery

1 frozen banana
½ cup frozen cauliflower
1 cup almond milk
2 dates + 1 tbsp almond butter
1 tbsp cacao + 1 tsp cacao nibs

Tropical Matcha

½ cup frozen pineapple + 1 kiwi
½ cucumber + 1 handful kale
1 cup coconut water
¼ avocado + 1 tbsp hemp seeds
1 tsp matcha

MethodLiquid goes in first, then greens, then the frozen fruit and thickeners on top. Blend until smooth and add a splash more liquid if it's too thick. Frozen fruit means no ice needed.

The Anatomy of Trail Mix

Mix and match from each group for a grab-and-go snack

1Nuts

Almonds
Cashews
Pecans
Walnuts
Peanuts
Hazelnuts
Pistachios

2Seeds

Pumpkin seeds
Sunflower seeds
Rolled oats
Hemp seeds
Sesame seeds

3Dried Fruit

Raisins
Golden raisins
Cranberries
Apricots
Cherries
Mango
Banana chips

4Fun Stuff

Dark chocolate
Popcorn
Coconut flakes
Pretzels
Cacao nibs
Roasted chickpeas

Recipes

Classic

½ cup almonds + ½ cup cashews
¼ cup sunflower seeds
½ cup raisins
¼ cup dark chocolate chunks

Harvest

½ cup pecans + ½ cup walnuts
¼ cup pumpkin seeds
½ cup dried cranberries
1 cup popcorn + pinch of cinnamon

Tropical

½ cup cashews
¼ cup hemp seeds
½ cup dried mango + ¼ cup banana chips
¼ cup coconut flakes

High Protein

½ cup peanuts + ½ cup almonds
¼ cup pumpkin seeds
¼ cup dried apricots
½ cup roasted chickpeas

Portion TipTrail mix is calorie-dense, roughly 150–180 kcal per ¼ cup. Aim for about 2 parts nuts and seeds to 1 part dried fruit and fun stuff, and portion it into small bags or jars rather than eating from the big batch. Keeps 2–3 weeks in an airtight container.

Build a Porridge

A slow-release breakfast, about 2 hours before training

1Base

Rolled oats
Steel-cut oats
Jumbo oats
Buckwheat
Quinoa flakes
Millet

2Liquid

Oat milk
Soy milk
Almond milk
Coconut milk
Water
Half water, half milk

3Fruit

Banana
Berries (fresh or frozen)
Grated apple
Pear
Stewed plums
Raisins
Dates

4Protein & Fats

Protein powder
Nut butter
Soy yoghurt
Chia seeds
Ground flax
Hemp seeds
Chopped nuts

5Flavour

Cinnamon
Vanilla
Cacao
Maple syrup
Nutmeg
Ginger
Pinch of salt

Recipes

Banana Peanut Butter

½ cup rolled oats + 1 cup soy milk
½ banana mashed in, ½ sliced on top
1 tbsp peanut butter
1 tsp chia seeds, pinch of cinnamon

Apple Pie

½ cup rolled oats + 1 cup oat milk
1 apple, grated in while cooking
1 tbsp raisins + 1 tbsp chopped walnuts
1 tsp cinnamon, pinch of nutmeg

Chocolate Protein

½ cup rolled oats + 1 cup almond milk
1 scoop chocolate vegan protein (stir in off the heat)
1 tbsp cacao
Handful of raspberries + 1 tsp cacao nibs

Overnight Berry Oats

½ cup rolled oats + ¾ cup oat milk
2 tbsp soy yoghurt + 1 tbsp chia seeds
½ cup frozen berries
Stir, cover, fridge overnight — eat cold

MethodRoughly 1 part oats to 2 parts liquid. Simmer on a low heat for 4–5 minutes (steel-cut oats need 20–30), stirring often, and add a splash more liquid if it gets too thick. Stir protein powder in after taking it off the heat so it doesn't go lumpy.

Pumpkin & Butternut Soups

Batch-cook on Sunday, portion up, freeze for the week

Classic Butternut Squash

1 butternut squash, peeled & cubed
1 onion + 2 garlic cloves
1 carrot
1 litre vegetable stock
1 tbsp olive oil, salt & pepper

Soften the onion, garlic and carrot in the oil for 5 min. Add the squash and stock, simmer 20–25 min until soft, then blend.

Roasted Pumpkin & Ginger

1 kg pumpkin, cubed
1 onion + 3 garlic cloves
Thumb of fresh ginger, grated
800 ml vegetable stock
200 ml coconut milk

Roast the pumpkin and onion at 200°C for 30–35 min. Fry the garlic and ginger for 1 min, add everything else, simmer 10 min, blend.

Spiced Butternut & Red Lentil

½ butternut squash, cubed
¾ cup red lentils, rinsed
1 onion + 2 garlic cloves
1 tsp cumin, 1 tsp smoked paprika, ½ tsp chilli
1.2 litres vegetable stock

Soften the onion and garlic, stir in the spices for 1 min. Add the squash, lentils and stock, simmer 25 min, blend. The lentils add about 9 g of protein per bowl.

Thai Pumpkin Curry Soup

1 kg pumpkin or butternut, cubed
2 tbsp Thai red curry paste (check it's vegan)
400 ml can coconut milk
600 ml vegetable stock
Juice of 1 lime, fresh coriander

Fry the curry paste for 1 min, add the squash, coconut milk and stock. Simmer 20 min, blend, then stir in the lime and top with coriander.

Toppings & StorageTop with toasted pumpkin seeds, a swirl of coconut milk or a pinch of chilli flakes. Keeps 4 days in the fridge or 3 months frozen. Freeze it in single portions so you can reheat one bowl at a time.

Build Protein Balls

No-bake, batch once, grab one before or after training

1Base

Rolled oats
Oat flour (blitzed oats)
Ground almonds
Desiccated coconut
Puffed rice

2Binder

Peanut butter
Almond butter
Cashew butter
Tahini
Medjool dates
Maple / date syrup

3Protein

Vegan protein powder
Hemp seeds
Chia seeds
Ground flax
Pumpkin seeds

4Mix-ins

Dark chocolate chips
Cacao nibs
Chopped nuts
Raisins
Dried cranberries
Cinnamon / vanilla

5Roll In

Desiccated coconut
Cacao powder
Crushed nuts
Sesame seeds
Matcha

Recipes each makes about 12 balls

Peanut Butter Choc Chip

1 cup rolled oats
½ cup peanut butter
2 scoops vanilla vegan protein
3 tbsp maple syrup
¼ cup dark chocolate chips

Chocolate Date

1 cup Medjool dates, pitted
1 cup ground almonds
1 scoop chocolate vegan protein
2 tbsp cacao powder
Roll in desiccated coconut

Blitz everything in a food processor until it clumps together.

Cinnamon Roll

1 cup rolled oats
½ cup almond butter
2 scoops vanilla vegan protein
3 tbsp maple syrup + 1 tsp cinnamon
2 tbsp raisins

Coconut Matcha

1 cup oat flour
½ cup cashew butter
1 scoop vanilla vegan protein
2 tbsp hemp seeds + 1 tsp matcha
3 tbsp maple syrup, roll in coconut

MethodStir the dry ingredients together, then mix in the nut butter and syrup until it holds when squeezed. Too dry? Add a splash of plant milk. Too sticky? Add more oats. Roll into balls about the size of a walnut and chill for 30 minutes to firm up. Keeps a week in the fridge or 3 months frozen.

Build Energy Bars

Slow-release fuel for long sessions, hikes and busy days

1Base

Rolled oats
Jumbo oats
Puffed rice
Buckwheat groats
Ground almonds

2Binder

Peanut butter
Almond butter
Tahini
Mashed banana
Medjool dates
Coconut oil

3Sweetener

Maple syrup
Date syrup
Agave
Brown rice syrup
Golden syrup

4Mix-ins

Chopped nuts
Pumpkin / sunflower seeds
Chia / flax seeds
Dried apricots
Raisins / cranberries
Vegan protein powder

5Topping

Melted dark chocolate
Peanut butter drizzle
Sea salt flakes
Toasted coconut
Freeze-dried berries

Recipes each fills a 20 cm square tin, about 12 bars

Classic Oat Flapjack

2½ cups rolled oats
½ cup peanut butter
⅓ cup maple syrup + 3 tbsp coconut oil
½ cup raisins + ¼ cup pumpkin seeds
Pinch of salt

Warm the peanut butter, syrup and oil until runny, stir in the rest, press into a lined tin. Bake at 180°C for 20–25 min until golden at the edges. Cool fully before cutting.

No-Bake Date & Nut

1½ cups Medjool dates, pitted
1 cup almonds + ½ cup cashews
½ cup rolled oats
2 tbsp cacao powder
Pinch of sea salt

Blitz in a food processor until it sticks together, press firmly into a lined tin and chill for 2 hours before cutting.

Banana Protein

2 ripe bananas, mashed
2 cups rolled oats
2 scoops vanilla vegan protein
¼ cup almond butter + 2 tbsp maple syrup
¼ cup dark chocolate chips

Mix everything, press into a lined tin and bake at 180°C for 20 min. Keep these in the fridge, as the banana makes them soft.

Crispy Rice Chocolate

3 cups puffed rice
½ cup almond butter
⅓ cup brown rice syrup
¼ cup hemp seeds
100 g dark chocolate, melted, to top

Warm the almond butter and syrup, fold in the puffed rice and hemp seeds, press into a lined tin. Spread the melted chocolate on top and chill for 1 hour.

TipsLine the tin with baking paper and press the mix down hard, using the back of a spoon or another tin. That's what stops the bars crumbling. Cut them only once they're completely cool or chilled. They keep a week in an airtight container (the banana ones in the fridge), or 3 months frozen and wrapped individually.

My Teams

An accountability partner in your pocket — see what your group is expected to do today, and whether they've shown up.

You're not in an accountability group yet — connect with someone below to start one.

Connect

Search for a member to invite into an existing group, or start a new one.

Connect

Group name

Booking — Classes & 1-on-1 Sessions

Book classes and trainer slots

Your bookings save to your account, so coaches and the front desk see them straight away.

Live Session Log

Follow today's program or log freeform, set by set, while you're actually training — the same live-logging tool coaches use, just for your own workout.

Date

Bodyweight

Log:

Session Notes / RPE

Bell(e)s n' Barz

Exercise at a Glance

Quick-reference exercise bank by muscle group and movement pattern. Tap any exercise to pull up a demo.

01Back

Rows, Raises, Pulldowns

Horizontal Pulling

Bent Over Rows ▶ Seated Cable Rows ▶ T-Bar Rows ▶ Chest Supported Rows ▶

Vertical Pulling

Chinups & Pullups ▶

Also see

Pulldowns & Pullovers ▶

02Chest

Pushups, Dips, Presses

Horizontal Pushing

Low Incline Barbell Bench Press ▶ Flat Dumbbell Bench Press ▶ Decline Bench Press ▶ High Incline Bench Press ▶

Flyes

Flat / Incline / Decline Flyes ▶

03Shoulders

Presses, Raises, Shrugs

Vertical Pushing

Standing / Seated Overhead Shoulder Press ▶ Lateral Raises ▶ Front Raises ▶

Also see

Presses ▶ Raises ▶ Shrugs ▶ Rotations ▶

04Arms — Biceps

Elbow Flexion

Curls

Standing Biceps Curl ▶ Seated Biceps Curl ▶ Preacher Curls ▶ Cable Curls ▶

05Arms — Triceps

Elbow Extension

Extensions

Laying Triceps Extension (Skull-Crushers) ▶ Triceps Cable Press-Downs ▶ Overhead Triceps Extension ▶

06Quads & Calves

Squats, Lunges

Quad Dominant

Squats / Front Squats ▶ Lunges ▶ Leg Press ▶ Leg Extensions ▶

Also see

Hip Adductions ▶ Calf Raises ▶

07Glutes & Hams

Hip Raises, Deadlifts

Hip / Hamstring Dominant

Deadlifts (all variations) ▶ Glute-Ham Raises ▶ Hyperextensions ▶ Pull-Throughs ▶ Good-Mornings ▶ Leg Curls ▶

Also see

Hip Raises / Thrusts ▶ Hip Abductions ▶ Stepups ▶

08Core

Stability, Rotation, Flexion

Movement Categories

Stability ▶ Rotational ▶ Trunk Flexion ▶ Hip Flexion ▶ Side Flexion ▶

No exercises match that search.

Admin — Billing, Users, Reports & Content

Invoices & payments, member and staff accounts, class sessions, and gym-wide reporting

Billing — Invoices & Payments

Member balances, invoice log, and payment history

Invoices and payments save to the database. This is a billing log, not a payment processor: no cards are charged here. Each member's Outstanding Balance in Admin > Users is kept in sync with what's logged here.

Add Invoice

Member

Type

Amount (USD)

Issued date

Due date

Notes

Log Payment

Amount (USD)

Date

Method

Notes

Statement

Members — Admin

Account, role, membership/billing, and internal notes

	Member▾	Role▾	Status▾	Plan▾	Balance▾	Last Visit▾	Streak▾

Member records save to the database. This is the staff-facing Admin view: account, role, membership/billing, and internal notes. Export JSON for an offline backup.

One-time seed data migration. Pushes the built-in demo data (members, sessions, invoices, products, gallery, blog posts, and more) into Supabase as real rows. Safe to re-run — it skips anything already migrated.

Sessions — Classes & Rosters

Class management, trainer availability, and session rosters

Classes, sessions and bookings save to the database. A class with "Repeats" set (e.g. Mon/Wed/Fri 06:00) gets its sessions added 3 weeks ahead automatically; you can still add one-off sessions below. When someone cancels, the first person on the waitlist is booked in and told.

Reports — Revenue, Attendance & Retention

Gym-wide trends across invoices, payments, check-ins, and bookings

Content — What Visitors Read & See

Blog posts, the blog banner, the library, the gallery and the shop, all in one place

Switchboard — Feature Switches

Turn a feature off and the app behaves as if it isn't there, for everyone, until it's turned back on

Tools

Free for everyone, no account needed

A ready-made Tabata clock, plus a fully editable interval timer for anything else

Tabata — Classic 4:07 total

GET READY

0:07

Round 0 / 8

7s prep · 20s work · 10s rest · 8 rounds

Custom Timer 4:40 total

Prep (s) Work (s) Rest (s) Cycles Sets Rest btwn sets (s) Cool down (s)

GET READY

0:10

Round 0 / 6

Prep → (Work → Rest) × Cycles → rest between sets → repeat × Sets → Cool down

Both clocks run on the same GET READY → WORK → REST cycle used throughout this manual's Potentiate and interval work (HIIT Rower, Kettlebell Swings, etc.), with a short tone on every phase change. A timer keeps counting even if you switch to another tab on the site — it'll be right where it should be when you come back.

Training Formats

The three interval formats referenced throughout this manual, and how each maps onto the Custom Timer above.

PROTOCOL

Tabata

A fixed, named protocol from a 1996 study on Japanese speed skaters: 20 seconds at true maximal effort, 10 seconds rest, repeated for 8 rounds — 4 minutes total. It's the format behind this tab's built-in Tabata clock.

The 20/10 timing only counts as "Tabata" if the work interval is genuinely all-out — pacing it like a moderate HIIT round misses the point of the protocol.

10s prep · 20/10 · ×8

HIIT

High-Intensity Interval Training is the umbrella category, not one fixed timing — short bursts of hard effort alternated with easier recovery, at whatever work/rest ratio suits the exercise and the client's conditioning. Tabata is technically one specific HIIT protocol.

Common ratios: 20/10, 30/30, 40/20, 1:1 work-to-rest. This manual's HIIT Rower and Potentiate throws are HIIT-style but don't follow the strict Tabata timing.

10s prep · 40/20 · ×8

FORMAT

EMOM

"Every Minute On the Minute" — a fixed number of reps performed at the start of each 60-second window, then whatever time is left over is rest. The faster the reps get done, the more rest that round; the interval length never changes.

The timer's Work/Rest split can only approximate this: set Work to a target rep-cap time and Rest to whatever's left in the minute (e.g. 40/20). True EMOM rest is self-paced, not fixed.

10s prep · 40/20 · ×10

Themed workouts built around a beat, not a stopwatch

Bring Sally Up 3:35 total

GET READY

0:05

Round 0 / 30

5s prep · UP 2s / DOWN 5s · ×30 reps

Based on the "Bring Sally Up" push-up challenge, built around Moby's song "Flower" — every "up" cue is a push-up, every "down" cue is a hold with your chest hovering just off the floor, until the track ends. This pacer approximates that same up/down/hold cadence (it doesn't play the actual song — cue up your own copy alongside it if you want the real thing). Works for squats or pull-ups too, not just push-ups. Not a beginner drill: if you can't hold a strict plank for 60+ seconds or do 15+ unbroken push-ups, build that base first — bad form under fatigue here is how shoulders get hurt.

Member Area

Everything here is saved to your account and shared with your coach, so it needs a free sign-up

🏋️

Live Session

Log every set as you train, following your program or freeform, with a progress graph for each lift.

⚖️

Progress Tracking

Weight, BMI, body composition, Hepburn progressions, food log, fasting and cycle tracking, all saved and charted.

🥗

Meal Plan

A plan your coach builds from your questionnaire, with a shopping list and weekly food budget.

📅

Booking

Book classes and 1-on-1 sessions with a coach.

👥

My Teams

Accountability groups: see what your group has on today and who's showing up.

💬

Messages

Talk to the coaching staff directly.

Coach — Program & Roster

Perform block builder, class roster, and 1-on-1 availability

A quick look at today, this week, and who might need a follow-up — everything here reads from your Roster, Classes, and Billing data, nothing new to maintain.

Changes save to Supabase for whoever you're editing — select a client below, or "Myself" to edit your own program. Export/Import JSON below works per-client too, for backup or bulk edits.

Editing program for

Preset Programs

Pick a tile, then load it onto the client selected above.

Backup / Restore Program Data

Your availability slots and 1-on-1 bookings save to the database, so members see them straight away.

Run up to 5 trainees' set-by-set logs live, right here on your device — separate from the member module, so nothing gets mixed up with anyone else's tracker. Switch slots below to jump between trainees; each slot keeps its own name, sets and notes. Tick each set and log weight/reps as you go, then save a copy for whichever trainee is active. Nothing here is uploaded anywhere; each save is a plain file download to this device. Clear a slot yourself once you're done with that trainee.

Trainee *

Date

Bodyweight

Enter the trainee's name before saving — it's used as the file label. Day applies to all 5 slots; name, sets and notes are per-slot.

Log:

Session Notes / RPE

Workouts you've come across and want to try — only you can see them. Build one at the bottom in the same rows as Program Builder (or paste it as text to fill the rows), then try it in a Live Session or send it to a client's program.

Every message here is visible to all coaches/admins — this is a shared inbox, not a private line to one specific trainer.

Questionnaires, plans and check-ins for your own clients (members whose coach is you). Health answers are private — only the member, their coach, and admins can see them.

Inbox

Message any member, trainer, or admin directly

Add Member

Full Name

Email

Roles (stackable — check all that apply)

Member Trainer / Coach Front-Desk Staff Admin

Status

Password

Avatar URL

Set temporary password (admins)

For members who can't get emails. Tell them the password in person; they'll be asked to choose their own the next time they log in.

Account fields control login and permissions — separate from the member's own profile data. Send Password Reset Email sends the member a real reset link via Supabase Auth. Admins can instead set a temporary password, which the member must change at their next log-in.

Date of Birth

Phone

Address

Height (cm)

Weight (kg)

Experience Level

Fitness Goals

Injury / Medical Notes (visible to trainers)

Emergency Contact Name

Emergency Contact Phone

Preferred Workout Time

Assigned Trainer

Members can also pick or change their own coach from My Profile — this overrides that.

Points — Current Balance: …

Adjusts the member's points balance directly — logged with the reason above, same as any earned/redeemed points.

First entry is auto-labeled Initial Assessment; later entries are Reassessments.

Plan

Membership Status

Contract End Date

Outstanding Balance

Auto-synced from the Billing invoice/payment log once a balance is logged there — hand edits here are overwritten the next time that member's invoices change.

Comp / Marketing Flag

Auto-renew enabled

Check-in history now lives on the Activity tab — last visit and streak are derived from it, not typed in manually.

Simulates a staff-side manual check-in (front desk / turnstile stand-in).

Behavioral Flag

Lead Source

Internal Notes

Everything on this tab is staff-only and is intentionally excluded from the member's own profile view.

Log Assessment

Session Info

Date

Conducted By (Trainer)

Health Screening (PAR-Q)

Cardiovascular risk factors

Joint / bone condition

Needs physician clearance

Medical / Injury Notes

Baseline Measurements

Weight (kg)

Body Fat (%)

Resting HR (bpm)

Blood Pressure

Movement / Posture Screen Notes

Goals & History

Detailed Goals & Timeline

Training History / Experience

Lifestyle

Occupation Activity Level

Avg. Sleep (hrs)

Stress Level

Nutrition Habits

Availability

Liability waiver signed

Add Exercise

Exercise

Rep range — min

Rep range — max

Starting weight

Unit

Load increase per level-up

Moon Phase & Ekadashi

Where to?

Hero Slider (Megatron)

New Post

Add Image

Add Book

Complete Your Order

Buy Session Package

Add Product

About

Contacts

How to Use This Book

★ Signature Hold

◆ Core Slot

Session Duration Summary

Glossary of Terms

Rest Period Guide

Performance Standards

The Horse Stance

Movement Prep Drill Index

Monday — Rows & Bench Presses

⑤ Perform

Tuesday — Quads, Adductors & Hip Flexors

⑤ Perform

Wednesday — Rest

Thursday — Vertical Push & Pull

⑤ Perform

Friday — Glutes, Hamstrings & Low Back

⑤ Perform

Saturday — Chest & Arms

⑤ Perform

Sunday — Recovery

⑤ Perform

Appendix — Core Training System

Core Musculature — Quick Reference

Erector Spinae

Rectus Abdominis

Internal/External Obliques

Transverse Abdominis

Multifidus

Supporting Cast

The Two Categories of Core Function

Current Program Audit Refreshed — v2.9, Sep 5 2026

Plank Variation Bank

Programming Notes

Priority Order — Updated v1.6.1

Dosage by Function Type

Cautions

Program Design Audit Refreshed — v2.9, Sep 5 2026

Function-to-Exercise Reference

Function Detail Pages

Revision Log

Document Control

Revision Notes — Detail

Week-wide

v1.3 — Animal-Pattern Movement Additions

v1.4 — Nordic Curls Added to Thursday

v1.5 — Tuesday/Wednesday Anterior Delt Overlap Fix

v1.6.0 — Enhanced Edition

v1.6.1 — Applied Audit Gap Solutions

v1.9 — Tuesday/Saturday Reorganized by Plane of Pull

v2.0 — Tuesday Block A/B Swap + Progression Scheme

v2.1 — Volume Audit Fixes: Calves, Triceps, Side Delts

v2.2 — Full Six-Day Split Restructure

v2.9 — Five-Day Split Restructure

Day-by-day (v1.1 – v2.1 highlights)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sources & Credits

How Points Work

Member — Training Tools

Weight — Daily Log

Log an Entry

Progress

Your Height

Result