Target Parameter
DIAGNOSTIC BLUEPRINT
Push / Pull / Legs
Targeted multi-joint movement tracks built for progressive overload and muscle hypertrophy across six training sessions.
Volume Allocation100% Workload
Compound55%
Isolation35%
Conditioning10%
10 Years Training Framework Tested
Nutrition ProtocolSurplus (+350 calories)
High protein intake at 1g per pound of bodyweight with moderate carbohydrates timed around resistance training sessions.
STEP 1 OF 5
How old are you?
Age helps us tailor your metabolic baseline and recovery rates.