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 |
|---|
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.