Three-Tier System
Main lift, variation, and accessory—each with its own zone
Who it’s for
New to barbell training, but looking for a structured framework rather than a random list of exercises.
How it works
Each exercise belongs to a specific tier. Tier 1: core movement for 1–3 reps at 85–100%. Tier 2: movement variation for 5–8 reps at 65–85%. Tier 3: accessories for 8+ reps below 65%. Volume calculation is simple: one rep in Tier 1 equals two reps in Tier 2 and three in Tier 3.
Weekly layout
How load increases
Tier 1 progresses in stages: 5×3, then 6×2, then 10×1. Weight increases at each stage; when total volume stalls, move to the next stage at the same weight (the transition itself serves as a deload). Tier 2 progresses: 3×10 → 3×8 → 3×6. Add 2.5 kg to presses and 5 kg to squat and deadlift per session.
Deload
No dedicated deload week needed: switching stages automatically reduces fatigue.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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