Reduced volume is a maintenance stimulus — it holds muscle rather than building it. In a deficit, intensity is the retention lever, so heavy near-failure work on the compounds is the muscle insurance. Volume drops; intensity does not. Sessions are autoregulated to feel, and the two days are protected like the protein floor — shift a day if a work week threatens one rather than dropping it.
| Day | Thursday |
| Primary compounds | 8–10 reps |
| Isolation | 14–15 rep double-prog. |
| Emphasis | Posterior chain / hinge |
Exercise selection fills in from the first logged sessions.
| Day | Sunday |
| Primary compounds | 8–10 reps |
| Isolation | 14–15 rep double-prog. |
| Emphasis | Quad / squat pattern |
Exercise selection fills in from the first logged sessions.
No sessions logged yet. Each uploaded spreadsheet becomes one session block here — weight, sets, reps and notes per exercise — with the newest at the top.
To add a session: python3 tools/log_from_xlsx.py path/to/session.xlsx. It reads the sheet and injects a formatted block above. Run python3 tools/validate.py afterward, then commit.