Meta-analyses (Schoenfeld 2017; Grgic 2020) show that for muscle growth, light and heavy loads produce equivalent hypertrophy — as long as sets are taken to or near failure. No significant difference in type I or type II fiber growth between loading zones.
Experienced but detrained. Beginner phase = re-groove block (Kingsbury notes it doubles as recovery for trained lifters). At 15–17% bf, lean-out is last and optional.
Coming off a layoff — start ~10% under old bests. Update after each test week.
+5% on working 1RM (up to 3 cycles / 12 wk).Each accessory shows a row per set. Fields pre-fill with last session's numbers for that exact set + phase; hit all your target reps and it suggests a bump (+10 lower-barbell, +5 else). Miss → it repeats the weight. Mains stay on the % table above (log your actual top set). All logs feed §8. Tags: exact · sub · cap.
| Main Lift | Set 1 | Set 2 | Set 3 | Set 4 | Sets×Reps |
|---|
Line-by-line: every PDF 5-day exercise → home equivalent → muscle group. This is the rigorous map.
| PDF Exercise | Home Version | Muscle Group | Map |
|---|
eccentric / pause / concentric / pause · X=explode
500m warm-up. Sprint 100m / easy 100m ×8. Cool down.
Warm-up. Push max 15–30s / rest 1–2 min ×8. Cool down. Your sled is the interval engine.
Walk/bike 30–90 min pre-breakfast, HR <65% max. After weights: cap 30 min.
This is the shared history. Everything you log inline in §3 (mains + accessories) lands here, plus you can add bodyweight/waist entries manually below. Each exercise gets its own trend line. Saves locally when you open the file from your computer.
| Date | BW | Waist | Lift | Wt×Reps | e1RM |
|---|
Real mobility = usable, controlled range, not just a quick warm-up. Three layers: daily CARs, prep to bring the body to temperature, and end-range loading to actually expand range you can use under the bar.
Slow, controlled joint circles at your outer limit. Do these daily — even rest days. They lubricate the joint, map the range to your nervous system, and flag tight spots.
Dynamic work to raise temperature and prime the joints taking today's load. ~8–10 min, right before the bar.
This is what grows usable range. Sink into the end-range stretch, push hard isometrically (PAIL) for 10–20s, relax, then pull deeper using the opposite muscle (RAIL). 2–3 ramping rounds.
20–30 min after lifting on training days. Intensity over volume — keep it short so it doesn't eat your lifting recovery.
Bodyweight accessories after the bar work — never before. Each move maps to the day's muscle groups. Work most sets at RPE 7–8, last set to failure.
Follows the day picked in the Mobility tab. Check off each move as you complete it.
Each move has easier→harder steps. Pick the variation where you hit failure inside the target reps.
Easy aerobic base, parked on a non-lifting day on purpose — separating it from the bar is what keeps it from blunting your strength.
Your real recomp lever — daily movement, not a magic "calorie sponge." Aim 8–10k.
~15 min to shift out of fight-or-flight so you actually recover and digest. Log session RPE — it's your early warning for overreaching.
The week at a glance, pulled from every other support tab. Read it before deciding to push or back off.
Faithful to "The Wolverine Workout Volume 2" (Kingsbury) 5-day plans (PDF pp.31–40): all phases, both test weeks, % charts, working-1RM formulas, tempo, BMR calories, cardio checklist, +5% overload. Every movement audited to its exact muscle group; equipment subs use the book's own alternatives or evidence-equivalent home options. Load-equivalence claim grounded in Schoenfeld 2017 & Grgic 2020 meta-analyses (light=heavy for hypertrophy when trained to failure). Weights computed, not the book's pre-filled chart — verify by testing.
Not medical advice. Consult a professional. Heavy barbell squats/deadlifts without a rack/spotter are dangerous — use bail positions; prefer front/split squats at home.