How progressions work. Each movement is a ladder. Do the hardest step you can manage for
3 sets of 5–8 clean reps. Hit 3×8 with good form → move up a step and restart at 3×5.
Can’t hit 3×5 → drop down a step.
Log your reps under each exercise — the app keeps your last session and flags when you’re ready to level up.
Rest, tempo & pairing
Exercises run in pairs: do A, rest 90s, do B, rest 90s, repeat for 3 rounds — each muscle
gets ~3 min rest. The core triplet cycles three moves with 60s rests. Tempo is 1 sec down,
no pause, explode up. Stop ~1 rep before failure on every set.