WerkoutAPI/workout_research.md

Workout Research - All 8 Workout Types

Comprehensive evidence-based research for the Werkout workout generator, covering exercise selection, rep ranges, rest periods, structure, intensity, progression, and common mistakes for each workout type.

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Table of Contents

1. Functional Strength Training
2. Traditional Strength Training
3. HIIT (High Intensity Interval Training)
4. Cross Training
5. Core Training
6. Flexibility
7. Cardio
8. Hypertrophy
9. DB Calibration Summary
10. Universal Rules Across All Types

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1. Functional Strength Training

Quick Reference

Parameter	Recommended	Current DB
Reps	3-6 heavy, 6-10 accessory	8-15
Rounds/Sets	3-5 sets	3-4
Rest	60-180s (varies by intensity)	60s
Duration Bias	0.1-0.2 (mostly rep-based)	0.3
Superset Size	2-3	2-4
Intensity	Medium-High	Medium

Exercise Selection Principles

7 Fundamental Movement Patterns (all should be represented):

1. Squat (vertical loading, knee-dominant) - Barbell Back Squat, Goblet Squat, Bulgarian Split Squat
2. Hinge (hip-dominant, posterior chain) - Deadlift, Romanian Deadlift, Kettlebell Swing
3. Horizontal Push - Bench Press, Push-Ups, Dumbbell Bench Press
4. Horizontal Pull - Barbell Row, Dumbbell Row, Inverted Row
5. Vertical Push - Overhead Press, Push Press, Pike Push-Ups
6. Vertical Pull - Pull-Ups, Chin-Ups, Lat Pulldown
7. Carry - Farmer's Carry, Suitcase Carry, Waiter's Walk

Compound Movement Hierarchy:

• Lower Body: Barbell Squat, Trap Bar Deadlift, Bulgarian Split Squat, Single-Leg RDL
• Upper Push: Bench Press, Overhead Press, Push-Ups
• Upper Pull: Pull-Ups, Barbell Rows, Dumbbell Rows
• Posterior Chain: Kettlebell Swings, Romanian Deadlifts, Good Mornings
• Anti-Rotation: Pallof Press, Dead Bugs, Bird Dogs
• Carries: Farmer's Carry, Suitcase Carry, Waiter's Walk, Bear Hug Carry

Rep Ranges & Sets

Phase	Reps	%1RM	Sets	Rest	Application
Primary Strength	3-6	85-95%	3-5	3-5 min	Main compounds
Secondary Strength	6-8	80-90%	3-4	2-3 min	Secondary compounds
Strength-Hypertrophy	8-10	75-85%	3-4	90-120s	Accessories, single-limb
Endurance-Strength	12-20	50-70%	2-3	45-90s	Carries, circuits

Workout Structure (45-60 min)

A. General Warm-Up (5-8 min)
   - Light cardio, dynamic stretching, mobility

B. Movement Preparation (5-8 min)
   - Specific warm-up, ramp sets, CNS activation

C. Primary Compound Work (15-25 min)
   - 1-2 main lifts, 3-5 sets x 3-6 reps, 3-5 min rest

D. Secondary Compound / Superset Block (15-20 min)
   - 2 compounds, 3-4 sets x 6-8 reps, 2-3 min rest

E. Accessory/Carry Block (5-10 min)
   - Carries, anti-rotation, unilateral work, 2-3 sets x 8-12 reps

F. Cool-Down (3-5 min)

Superset Strategies

Tier 1: Antagonist Pairs (Best)

• Push/Pull: Bench Press + Bent-Over Row
• Hinge/Squat pattern contrast
• 20-25% faster than straight sets

Tier 2: Complementary Pairs

• Upper body push + lower body pull
• 10-15% faster than straight sets

Tier 3: Circuits (3+ movements)

• Full-body for time-constrained sessions
• Lighter loads, 3-4 rounds, 45-60s rest between movements

Weekly Volume Distribution

Pattern	Sets/Week	% of Volume	Freq/Week
Squat	9-15	15-20%	2-3x
Hinge	9-15	15-20%	2-3x
Horizontal Push	8-12	10-15%	2x
Horizontal Pull	8-12	10-15%	2x
Vertical Push	6-10	8-12%	1-2x
Vertical Pull	8-12	10-15%	2x
Carry	6-9	8-12%	2x

Intensity & Progression

RPE Targets:

• Heavy compounds: RPE 8-9 (1-2 RIR)
• Secondary compounds: RPE 7-8 (2-3 RIR)
• Accessories: RPE 6-7 (3-4 RIR)

Progression Models:

• Linear (beginner): +2.5-5 lbs/week for 12-16 weeks
• Wave Loading (intermediate): Vary intensity weekly (RPE 7 -> 8 -> 9, deload)
• Block Periodization (advanced): 4-8 week blocks (hypertrophy -> strength -> power -> deload)
• Exercise Rotation: Every 4-8 weeks (Back Squat -> Trap Bar -> Front Squat)

Common Mistakes

1. Neglecting Carries - Include 2-3 carry variations weekly, 6-9 total sets
2. Ignoring Push:Pull Balance - Match or exceed pull volume vs push (1:1 or 1.1:1)
3. Training to Failure on Accessories - Leave 2-4 RIR on accessories
4. Insufficient Rest - 3-5 min for heavy sets, not 60-90s
5. Too Many Exercises - Limit to 4-6 per session
6. Neglecting Unilateral Work - Include 15-20% unilateral volume
7. No Progression Plan - Run 6-12 week blocks with clear progression
8. Prioritizing Isolation Over Compound - 70% compounds, 30% accessories
9. Skipping Mobility/Warm-Up - 8-10 min movement prep

Generator Recommendations

• Default to Full-Body 3x/week for most users
• Mandatory pattern coverage each session (all 7 patterns)
• Carry integration: 2-3 carry variations weekly, 6-9 total sets
• Push:Pull balance enforcement (alert if push exceeds pull by >15%)
• Rest period automation based on reps (not user choice)
• DB change: Lower duration_bias from 0.3 to 0.15

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2. Traditional Strength Training

Quick Reference

Parameter	Recommended	Current DB
Reps	3-6 primary, 6-8 secondary	4-8
Rounds/Sets	4-6 per exercise	3-5
Rest	3-5 min compounds, 90s isolation	90s
Duration Bias	0.0-0.1 (all rep-based)	0.1
Superset Size	1-2 (straight sets preferred)	1-3
Intensity	High	High

Key Principles

• Heavy loads (80-95% 1RM) are the primary driver - not volume or exhaustion
• Strength is driven by neural adaptations: motor unit recruitment, rate coding, inter-muscular coordination
• 15-25 total working sets per session
• 50-70 min session duration
• Straight sets preferred for main lifts; antagonist supersets OK for accessories only
• Never train to failure on compounds - leave 1-2 RIR

Exercise Selection

Main Lifts (1 per session, 4-6 sets x 3-6 reps):

• Barbell Back Squat
• Barbell Deadlift (Conventional or Sumo)
• Barbell Bench Press
• Barbell Overhead Press

Secondary Lifts (1-2 per session, 3-4 sets x 6-8 reps):

• Front Squat, Trap Bar Deadlift, Incline Bench, Barbell Row
• Close-Grip Bench, Romanian Deadlift, Pause Squat

Accessories (2-3 per session, 2-3 sets x 8-12 reps):

• Pull-Ups, Face Pulls, Dumbbell Rows, Lunges
• Tricep Extensions, Bicep Curls, Lateral Raises

Workout Structure

Warm-Up (8-10 min)
  - General movement + specific ramp sets

Main Lift (20-25 min)
  - 1 exercise, 4-6 sets x 3-6 reps, 3-5 min rest

Secondary Lifts (15-20 min)
  - 1-2 exercises, 3-4 sets x 6-8 reps, 2-3 min rest

Accessories (10-15 min)
  - 2-3 exercises, 2-3 sets x 8-12 reps, 60-90s rest

Cool-Down (3-5 min)

Progression

• Linear (beginner): Add 5-10 lbs/week
• Double Progression: Increase reps first within range, then weight
• Periodization: 4-6 week blocks with deloads
• RPE: 7-8 on main lifts, 7-9 on accessories

Common Mistakes

1. Too many exercises (focus on 4-6 total)
2. Insufficient rest on heavy sets (need 3-5 min, not 60-90s)
3. Training to failure on compounds
4. No deload weeks (every 4-6 weeks)
5. Neglecting posterior chain (pulling should match or exceed pushing)

Generator Recommendations

• Superset size of 1 (straight sets) is correct for main lifts
• DB change: Rest could be higher (120s) for heavy compounds
• Duration bias 0.1 is correct (all rep-based)

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3. HIIT (High Intensity Interval Training)

Quick Reference

Parameter	Recommended	Current DB
Reps	10-20 per exercise	10-20
Rounds	3-5 (beginner 6, advanced 8-12)	3-5
Rest	Work:rest varies by level (20:40 to 40:20)	30s
Duration Bias	0.6-0.8 (duration-heavy)	0.7
Superset Size	4-6 exercises per circuit	3-6
Intensity	High	High

Key Principles

• 20-30 minute total duration is optimal - longer loses the HIIT advantage
• 30:30 work:rest is the "Goldilocks ratio" - sustainable and highly effective
• Exercise selection matters more than protocol - explosive movements dominate
• Max 2-3 HIIT sessions per week (daily HIIT is counterproductive)
• HR target: 85-95% max HR during work intervals
• Progressive overload: add rounds first, then shorten rest

Work:Rest Ratios by Fitness Level

Level	Work:Rest	Max Rounds
Beginner	20:40 or 30:45	6
Intermediate	30:30 or 40:20	8-10
Advanced	40:20 or 45:15 or Tabata (20:10)	8-12

Common Interval Protocols

Protocol	Work	Rest	Rounds	Total Hard Work
Tabata	20s	10s	8	2:40 per exercise
30:30	30s	30s	10-12	5-6 min
45:15	45s	15s	8-10	6-7.5 min
1:1	60s	60s	6-8	6-8 min

Circuit Design

Exercise Sequence (optimal order):

1. Large posterior chain (deadlifts, swings)
2. Upper push (push-ups, presses)
3. Core/explosive (burpees, mountain climbers)
4. Upper pull (rows, pull-ups)
5. Lower body (squats, lunges)
6. Finisher (jump rope, high knees)

Rules:

• 4-6 exercises per round
• Maintain push:pull ratio (1:1 or 2:2)
• Alternate muscle groups between consecutive exercises
• Never place two lower body exercises back-to-back

Exercise Bank (HR Elevation Rating 1-10)

Exercise	HR Rating	Equipment	Type
Burpees	9	None	Full body
Jump Squats	9	None	Lower/Explosive
Kettlebell Swings	8	Kettlebell	Posterior chain
Mountain Climbers	8	None	Core/Cardio
Box Jumps	8	Box	Lower/Explosive
Battle Ropes	7	Ropes	Upper body
Thrusters	9	DB/BB	Full body
Push-Ups	5	None	Upper push
Rowing	7	Rower	Full body

Progression Algorithm

• Week 1-2: Establish baseline (moderate work:rest)
• Week 3-4: Add 1 round
• Week 5-6: Reduce rest by 5-10s
• Week 7-8: Extend work intervals or increase exercise difficulty
• Week 9: Deload (50% intensity)

Common Mistakes

1. Sessions too long (>30 min loses HIIT advantage)
2. Doing HIIT daily (max 2-3x/week)
3. Same protocol every session (rotate exercises every 3-4 weeks)
4. Not reaching target HR zones (85-95% max HR)
5. Poor exercise selection (explosive > moderate intensity)

Generator Recommendations

• DB looks well-calibrated for HIIT
• Tag exercises by HR elevation speed for better circuit design
• Enforce muscle group alternation in circuits

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4. Cross Training

Quick Reference

Parameter	Recommended	Current DB
Reps	6-15 WOD work, 1-5 strength	8-15
Rounds	3-5	3-5
Rest	45-120s (varies by format)	45s
Duration Bias	0.3-0.5 (mixed modality)	0.4
Superset Size	3-5 exercises per circuit	3-5
Intensity	High	High

Key Principles

• Combines strength, conditioning, and skill work
• Movement complexity decreases as fatigue increases
• Pulling:pressing ratio should be 1.5:1 minimum (injury prevention)
• Scale workouts to maintain time domain (if Rx takes 8 min, scaled should also ~8 min)
• Weekly structure: 2 strength + 3 conditioning sessions
• Deload every 4-6 weeks

WOD Formats

Format	Duration	Movements	Use Case
AMRAP	12-20 min	2-3	Work capacity
EMOM	12-20 min	2-3	Sustainable intensity, pacing
For Time	8-15 min	2-4	All-out effort
Chipper	15-25 min	4-6	Volume, mental toughness
Strength + WOD	30-45 min	1 strength + 2-3 WOD	Mixed emphasis

Movement Complexity Hierarchy

Place in workout order:

1. First (complex, CNS-demanding): Snatches, Clean & Jerks, HSPU, Muscle-Ups, Rope Climbs
2. Middle (moderate complexity): Thrusters, Burpees, Kettlebell Swings, Box Jumps
3. Last (simple/repetitive): Air Squats, Jumping Jacks, Rowing, Running, Jump Rope

Weekly Structure Template

Day 1: Lower Body Strength (Heavy) + Long WOD
Day 2: Upper Body/Gymnastics Skill + Short Met-Con
Day 3: Pressing/Upper Strength + Medium WOD
Day 4: Deadlift/Posterior Chain + Short-Medium WOD
Day 5: Mixed/Testing or Long Conditioning
Days 6-7: Rest or very light (mobility, practice)

Rep Range Distribution (Per Week)

• 1-5 reps (strength): 1-2 sessions
• 6-15 reps (power/mix): 2-3 sessions
• 15-30 reps (high volume): 1-2 sessions
• 30+ reps (capacity): 0-1 sessions
• Cardio/monostructural: 2-3 sessions

Scaling Decision Tree

Can athlete perform movement safely?
  -> Yes: Scale weight if needed (maintain time domain)
  -> No: Scale movement (easier variation)

Is weight at 80%+ of Rx?
  -> Yes: Do Rx
  -> No: Scale down 15-25%

Does scaled version match Rx time domain?
  -> Yes: Good scale
  -> No: Adjust reps or weight further

Common Mistakes

1. Form breakdown under fatigue (form > speed always)
2. Complex movements when fatigued (do them first)
3. Insufficient pulling volume (1.5:1 pull:press minimum)
4. No deload weeks
5. Same WOD format every day

Generator Recommendations

• DB looks well-calibrated for cross training
• Enforce movement complexity ordering
• Track pull:press ratios

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5. Core Training

Quick Reference

Parameter	Recommended	Current DB
Reps	10-20 (or 30-60s holds)	10-20
Rounds	2-4	2-4
Rest	30-90s	30s
Duration Bias	0.5-0.6 (mix of holds and reps)	0.5
Superset Size	3-5	3-5
Intensity	Medium	Medium

Key Principles

• Modern core training = anti-movement, not crunches
• Every session MUST include: 1 anti-extension + 1 anti-rotation + 1 anti-lateral flexion
• McGill Big 3 (Curl-Up, Side Plank, Bird Dog) are the foundation
• Avoid loaded spinal flexion under fatigue
• Weekly volume: 100-300 total reps

Exercise Tiers

Tier 1 (Foundation - every session):

• Plank (30-60s, 3-4 sets)
• Side Plank (20-45s/side, 3 sets)
• Bird Dog (10/side, 2-3 sets)
• Dead Bug (10/side, 3 sets)
• Pallof Press (10-12/side, 3 sets)

Tier 2 (Development):

• Hanging Leg Raise (8-12 reps, 3-4 sets)
• Ab Wheel Rollout (6-10 reps, 3-4 sets)
• Suitcase Carry (40-60m/side, 3-4 sets)
• Cable Woodchop (10-15/side, 3 sets)
• Landmine Rotation (10-15/side, 3 sets)

Tier 3 (Supplementary):

• Machine Crunch (12-20 reps, 2-3 sets)
• Russian Twist (15-20 total, 2-3 sets)
• Good Morning (8-12 reps, 3 sets)
• Back Extension (10-15 reps, 3 sets)
• Reverse Hyper (12-15 reps, 3 sets)

Tier 4 (Advanced):

• Dragon Flag (3-8 reps, 3 sets)

Core Training Categories

Category	Function	Key Exercises
Anti-Extension	Resist arching	Plank, Dead Bug, Ab Wheel
Anti-Rotation	Resist twisting	Pallof Press, Bird Dog, Cable Chop
Anti-Lateral Flexion	Resist side bending	Side Plank, Suitcase Carry
Hip Flexion	Controlled flexion	Hanging Leg Raise, Reverse Crunch
Rotation	Controlled rotation	Landmine Rotation, Cable Woodchop
Extension	Posterior chain	Back Extension, Reverse Hyper

Workout Structure (20-30 min)

Warm-Up (3-5 min)
  - Cat-Cow, hip circles, light movement

Block A: Anti-Movement Foundation (8-10 min)
  - 1 anti-extension + 1 anti-rotation (superset)

Block B: Development (8-10 min)
  - 1-2 Tier 2 exercises (loaded or dynamic)

Block C: Supplementary (5 min)
  - 1-2 lighter exercises or carries

Cool-Down (2-3 min)

Common Mistakes

1. Only doing crunches/sit-ups (need anti-movement training)
2. Ignoring anti-rotation work (most important for injury prevention)
3. Loaded spinal flexion under fatigue (injury risk)
4. No carry work (suitcase carries are incredible for core)
5. Training core only in isolation (integrate with compound lifts)

Generator Recommendations

• DB is well-calibrated for core training
• Enforce anti-movement category coverage (extension + rotation + lateral each session)
• Include carries as core exercises

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6. Flexibility

Quick Reference

Parameter	Recommended	Current DB
Reps	1-3 per stretch position	1-5
Rounds	1-2	1-2
Rest	10-15s transition	15s
Duration Bias	0.9-1.0 (all duration-based)	0.9
Superset Size	4-6 stretches in flow	3-6
Intensity	Low (RPE 5-6)	Low

Key Principles

• Hold duration sweet spot: 45-60 seconds static, 30s minimum
• Frequency beats intensity: 3-5x/week x 20-30 min >> occasional long sessions
• Always warm up 5-10 min before dedicated stretching
• RPE 5-6 (mild discomfort, never push to pain)
• Hip mobility gets the largest time allocation
• PNF stretching is most effective for ROM gains (2-3x/week)
• Results noticeable at 4-6 weeks, significant at 8-12 weeks

Stretching Methods

Method	Hold Time	Effectiveness	Difficulty
Static	45-60s	Good	Easy
PNF (Contract-Relax)	6s contract + 30s stretch	Best (2x more effective)	Moderate
Dynamic	10-15 reps	Good for warm-up	Easy
Loaded Stretching	30-60s under load	Very Good	Advanced
CARs (Controlled Articular Rotations)	5-10 reps slow	Good for joint health	Easy

Priority Muscle Groups

Area	Time Allocation	Key Stretches
Hips/Hip Flexors	30-40%	90/90, Pigeon, Couch Stretch, Hip CARs
Hamstrings	15-20%	Standing Forward Fold, Supine Hamstring, RDL Stretch
Shoulders/Thoracic	15-20%	Wall Slides, Thread the Needle, Doorway Stretch
Quads/Ankles	10-15%	Couch Stretch, Standing Quad, Ankle CARs
Spine/Back	10%	Cat-Cow, Child's Pose, Seated Twist

Session Types

Quick Mobility (15 min):

• CARs for all major joints (5 min)
• 3-4 targeted static stretches (10 min)
• Best for: daily practice, post-workout

Targeted Session (30 min):

• Dynamic warm-up (5 min)
• 6-8 static stretches focused on 1-2 areas (20 min)
• Cool-down flow (5 min)
• Best for: addressing specific tightness

Full-Body Flexibility (45 min):

• Dynamic warm-up (8 min)
• 10-12 stretches covering all areas (30 min)
• PNF for 2-3 key stretches
• Cool-down (5 min)
• Best for: dedicated flexibility day

Yoga Flow (30-45 min):

• Sun salutation warm-up (5 min)
• Flow sequences (20-30 min)
• Savasana (5 min)
• Best for: variety, mind-body connection

Progression

• Weeks 1-2: Beginner (RPE 4-5, 30s holds)
• Weeks 3-4: Intermediate (RPE 5-6, 45s holds)
• Weeks 5+: Advanced (RPE 6-7, 60s holds or PNF)
• Every 4 weeks: Introduce new stretches or increase hold times by 10-15s

Common Mistakes

1. Stretching cold muscles (always warm up first)
2. Pushing through pain (RPE 5-6, never pain)
3. Holding breath (breathe deeply into stretch)
4. Only stretching after workouts (dedicated sessions are more effective)
5. Inconsistency (daily 15 min > sporadic 60 min)

Generator Recommendations

• DB is well-calibrated for flexibility
• Prioritize hip mobility (largest time allocation)
• Include both static holds and dynamic/flow elements

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7. Cardio

Quick Reference

Parameter	Recommended	Current DB
Reps	N/A (duration-based)	1-1
Rounds	1-3	1-3
Rest	30-120s between intervals	30s
Duration Bias	1.0 (all duration)	1.0
Superset Size	1-3	1-3
Intensity	Zone-dependent (2-5)	Medium

Key Principles

• Polarized training: 70-80% Zone 2 (easy), 20-30% Zone 4-5 (hard)
• Avoid Zone 3 (gray zone) - provides neither base-building nor performance benefits
• Zone 2 training increases mitochondrial capacity 50% in 8 weeks
• Max 2-3 hard cardio sessions per week
• Every 4th week: deload 20-30%

Heart Rate Zones

Zone	%Max HR	Description	Duration	Use
1	50-60%	Active Recovery	30-60 min	Recovery days, warm-up
2	60-75%	Aerobic Base	30-90 min	Base building, fat loss
3	75-85%	Gray Zone (AVOID)	-	Rarely prescribe
4	85-95%	Threshold/VO2max	3-8 min intervals	Performance, VO2max
5	95-100%	Maximum Effort	15-30s intervals	Power, sprint work

Cardio Session Types

Type	Duration	Intensity	Work:Rest	Best For
LISS	30-90 min	Zone 1-2	Steady	Base building, fat loss
Tempo	20-40 min	Zone 3-4	Steady or 3:1	Threshold development
HIIT Intervals	20-30 min	Zone 4-5	1:1 to 2:1	VO2max, time efficiency
Fartlek	30-45 min	Variable	Unstructured	Speed variation, engagement
Sprint	10-20 min	Zone 5	1:3 to 1:4	Power, fast-twitch fibers

VO2max Interval Protocols

Best protocol: 5-6 x 3 min at 90-95% max HR, 2-3 min recovery

Why 3 min?

• 30s: Phosphocreatine dominant, not VO2max
• 60s: Still primarily anaerobic
• 3-8 min: Peak VO2max demands (optimal)
• 10+ min: Becomes threshold, less VO2max stress

Expected: 8-15% VO2max improvement over 12 weeks

Programming by Goal

Fat Loss (3-5 days/week):

• 70-80% Zone 2 LISS (30-60 min)
• 1-2 HIIT sessions (20-30 min)
• Total: 3-5 hours/week

Endurance (5-6 days/week):

• 80% Zone 1-2 (base building)
• 15% Zone 3-4 (tempo/threshold)
• 5% Zone 5 (optional speed)
• One long session weekly (90-120 min)
• Total: 5-8 hours/week

Performance / Polarized (4-5 days/week):

• 80% easy, 20% hard
• 2-3 hard sessions: VO2max, threshold, sprints
• 2-3 easy sessions: Zone 2
• Total: 4-7 hours/week

General Fitness (3-4 days/week):

• Mix of modalities
• 70% easy, 30% moderate
• Total: 2-3 hours/week

Frequency by Experience

Level	Frequency	Duration	Hard Sessions
Beginner (0-6 mo)	3 days/week	20-30 min	0 (all Zone 1-2)
Intermediate (6-18 mo)	4-5 days/week	30-45 min	1-2
Advanced (18+ mo)	5-6 days/week	30-60 min	2-3

Concurrent Training (Cardio + Strength)

• High-volume cardio (>5 hrs/week) = 50% reduction in muscle growth
• Moderate cardio (2-3 hrs/week) = minimal interference
• Separate cardio and strength sessions by 6+ hours
• Strength first if strength is the priority (while CNS is fresh)

Progression

• Duration: Increase long session by 5-10% weekly
• Intensity: Add repeats, extend intervals, or decrease recovery
• Frequency: Add easy sessions before hard sessions
• Every 4th week: Deload 20-30%
• 8-12 week training blocks

Common Mistakes

1. Too much high intensity - should be 70-80% easy, 20-30% hard (most people do the inverse)
2. Neglecting Zone 2 base building
3. Skipping warmup/cooldown (min 5 min each)
4. Same pace every session (vary intensity deliberately)
5. Not tracking heart rate
6. Ignoring recovery days (at least 1-2 per week)
7. Inadequate progressive overload

Generator Recommendations

• DB is well-calibrated for cardio
• Reps=1-1 makes sense (single duration bout)
• Model training zones in exercise selection
• Enforce polarized distribution (mostly easy, some hard)

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8. Hypertrophy

Quick Reference

Parameter	Recommended	Current DB
Reps	6-15 (emphasis on 8-12)	8-15
Rounds/Sets	3-4 per exercise	3-4
Rest	2-3 min compounds, 60-90s isolation	60s
Duration Bias	0.1-0.2 (mostly rep-based)	0.2
Superset Size	2-4	2-4
Intensity	Medium-High (RPE 7-9)	Medium

Key Principles

• Mechanical tension is the primary driver of muscle growth
• Volume landmarks (per muscle group per week):
  • MEV (Minimum Effective Volume): ~6 sets
  • MAV (Maximum Adaptive Volume): 12-20 sets
  • MRV (Maximum Recoverable Volume): 20-25+ sets
• Lengthened-position exercises are ~2x more effective than shortened (e.g., incline curls > preacher curls)
• 2x/week frequency per muscle group is optimal
• Progressive overload via "double progression": increase reps first, then weight
• Deload every 4-6 weeks at 50% volume

Per-Session Exercise Template

Per muscle per session:

1. Heavy compound (6-10 reps, 4 sets) - mechanical tension
2. Secondary compound (8-12 reps, 3 sets) - moderate load
3. Lengthened-position isolation (10-15 reps, 3 sets) - stretch emphasis
4. Shortened/mid-range isolation (12-15 reps, 2-3 sets) - metabolic stress

Total: 4 exercises, 12-15 sets per muscle group

Rep Range Prescription

Exercise Type	Reps	Purpose
Heavy compounds	6-8	Mechanical tension
Secondary compounds	8-10	Volume accumulation
Isolations	10-15	Mind-muscle, metabolic stress
Final sets	12-15	Time-efficient finish

Volume Landmarks by Muscle Group

Muscle	MEV (sets/week)	MAV (sets/week)	MRV (sets/week)
Chest	8	12-16	20-22
Back (width)	8	14-18	22-25
Back (thickness)	6	10-14	18-20
Shoulders (side/rear)	8	16-22	25+
Quads	8	12-18	20-24
Hamstrings	6	10-14	16-20
Biceps	6	10-14	18-20
Triceps	6	8-12	16-18
Glutes	4	8-12	16-20

Training Splits

Split	Frequency	Best For
Full Body 3x/week	2x/muscle/week	Beginners
Upper/Lower 4x/week	2x/muscle/week	Intermediate
Push/Pull/Legs 6x/week	2x/muscle/week	Advanced

Lengthened-Position Exercise Priority

Muscle	Lengthened Exercise (Preferred)	Shortened (Less Effective)
Chest	Incline DB Fly, Cable Fly (low)	Pec Deck
Biceps	Incline DB Curl, Bayesian Curl	Preacher Curl
Triceps	Overhead Tricep Extension	Pushdowns
Quads	Leg Extension (bottom ROM), Sissy Squat	Leg Press (top only)
Hamstrings	Romanian Deadlift, Seated Leg Curl	Lying Leg Curl
Lats	Pullover, Lat Pulldown (long ROM)	Close-grip rows

RIR/RPE Targets

Set Type	RPE	RIR
Compound sets 1-2	7-8	2-3
Compound sets 3-4	8-9	1-2
Isolation sets 1-2	7-8	2-3
Isolation final set	8-10	0-1 (can go to failure)

Progression

• Double progression: Progress reps within 2-rep range, then increase weight by 5%
• Weekly target: 1-2 extra reps on one exercise OR weight increase on 2-3 exercises
• Deload every 4-6 weeks (50% volume, maintain intensity)
• Rotate lengthened/mid/shortened position emphasis across sessions

Common Mistakes

1. Not enough volume per muscle (need 10-20 sets/week for most)
2. Too much volume beyond MRV (overtraining)
3. Ignoring lengthened-position exercises (2x more effective)
4. Only training to failure (save failure for isolation final sets)
5. Rest too short on compounds (need 2-3 min, not 60s)
6. Not tracking progressive overload
7. Same exercises forever (rotate every 4-8 weeks)

Generator Recommendations

• DB change: Rest from 60s to 90s (compounds need 2-3 min)
• DB change: Intensity from medium to high
• Prioritize lengthened-position exercises in selection
• Track volume per muscle group against volume landmarks
• Enforce push:pull balance

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9. DB Calibration Summary

Recommended Changes

Workout Type	Field	Current	Recommended	Reason
Functional Strength	duration_bias	0.3	0.15	Should be mostly rep-based
Traditional Strength	typical_rest	90s	120s	Heavy compounds need 3-5 min
Hypertrophy	typical_rest	60s	90s	Compounds need 2-3 min
Hypertrophy	typical_intensity	medium	high	RPE 7-9 target

Values That Are Already Correct

Workout Type	Status
HIIT	Well-calibrated
Cross Training	Well-calibrated
Core Training	Well-calibrated
Flexibility	Well-calibrated
Cardio	Well-calibrated

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10. Universal Rules Across All Types

These principles apply regardless of workout type:

1. Push:Pull Balance - 1:1 minimum, pulling >= pushing (prevents shoulder injury)
2. Deload Every 4-6 Weeks - 40-50% volume reduction, maintain intensity
3. Compound Before Isolation - Heavy, complex movements when fresh
4. Complex Exercises Early - CNS-demanding movements first in session
5. Never Train to Failure on Compounds - Leave 1-2 RIR (except hypertrophy isolation final sets)
6. Progressive Overload - Non-negotiable across all types (add weight, reps, sets, or reduce rest)
7. Warm-Up is Mandatory - 5-10 min general + specific preparation
8. Cooldown Exercises Should Be Stretch/Mobility Only - No heavy compound in cooldowns
9. 48-72 Hour Recovery - Between same muscle group heavy training
10. Periodization - 4-12 week blocks with planned progression and deloads

Rest Period Quick Reference (All Types)

Rep Range	Rest Period	Application
1-5 reps	3-5 min	Max strength
6-8 reps	2-3 min	Strength-hypertrophy
8-12 reps	90-120s	Hypertrophy
12-20 reps	45-90s	Endurance, accessories
Duration holds	30-60s transition	Flexibility, core holds
HIIT intervals	Work:rest ratio based	See HIIT section

Exercise Selection Priority (All Types)

1. Barbell compounds - Maximum load capacity
2. Dumbbell compounds - Stability demand, unilateral
3. Kettlebell movements - Ballistic, functional
4. Bodyweight - Accessibility, fundamental patterns
5. Cable/Machine - Constant tension, joint-friendly
6. Bands - Accommodating resistance, travel-friendly

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Sources

Research based on:

• Schoenfeld et al. - Meta-analyses on training frequency, volume, rep ranges
• McGill, S. - Low back disorders, core stability research
• Stöggl & Sperlich (2015) - Polarized training superiority
• Biddle & Batterham (2015) - HIIT vs LISS comparison
• Inigo San Millan - Zone 2 training research
• Mike Israetel - Volume landmarks (MEV/MAV/MRV)
• Dan John, Pavel Tsatsouline - Functional strength, carries
• Wendler (5/3/1), RPE-based frameworks
• NSCA position stands on periodization, progressive overload
• Cipriani et al. (2012) - Stretching duration research
• Bandy & Irion (1994) - ROM adaptation frequency