[scope:core] Fitness v2 (Apr 2026): 5 types — heavy_pull(6ex,RDL first), heav...¶
[scope:core] Fitness v2 (Apr 2026): 5 types — heavy_pull(6ex,RDL first), heavy_push(5ex,Leg Press first), pull_variant(5ex,Bulgarian first), push_variant(7ex,Leg Ext/Curl first), freebie(6ex,arms+core). Shrug→heavy_pull; Incline DB→heavy_push; Face Pull on BOTH pull sessions; legs-first ALWAYS; freebie=5th+ weekday ONLY (never weekends). DB-only pressing, RPE 6-10, 3:1 deload, 2.5kg rounding.
[scope:core] Fitness v2 (Apr 2026): 5 types — heavy_pull(6ex,RDL first), heavy_push(5ex,Leg Press first), pull_variant(5ex,Bulgarian first), push_variant(7ex,Leg Ext/Curl first), freebie(6ex,arms+core). Shrug→heavy_pull; Incline DB→heavy_push; Face Pull on BOTH pull sessions; legs-first ALWAYS; freebie=5th+ weekday ONLY (never weekends). DB-only pressing, RPE 6-10, 3:1 deload, 2.5kg rounding.
Related¶
scopesession-Fitness-Program-v2-Apr-25-2026-5-session-types-heavypul¶
[scope:session] Fitness Program v2 (Apr 25 2026): 5 session types — heavy_pul...¶
[scope:session] Fitness Program v2 (Apr 25 2026): 5 session types — heavy_pull (6 ex, legs-first: RDL), heavy_push (5 ex, legs-first: Leg Press), pull_variant (5 ex, legs-first: Bulgarian), push_variant (7 ex, legs-first: Leg Ext/Curl), freebie (6 ex, arms+core: Goblet Squat, Close-grip Pulldown, Cable Curl, Tricep Pushdown, Cable Crunch, Face Pull). Key changes: Plate-loaded Shrug replaces Face Pull in heavy_pull; Incline DB Press replaces Plate-loaded Chest Press in heavy_push; Face Pull on BOTH pull sessions; every session starts with a leg exercise; freebie = 5th+ weekday session (NEVER on weekends); Leg Press moved to heavy_push from heavy_pull (heavy_pull has RDL as its leg).