Priority Exercises - and why they go first

Your body performs best at the start of a workout, before fatigue sets in. Whatever you do first gets your freshest effort, your heaviest weight, and your best focus - so it grows fastest. That is why weak areas should lead the session.

On any workout you can tap the ★ star next to up to 2 exercises to mark them as priorities. They jump to the top of the day under "Your Priorities" so you do them first - even if it changes your program's normal order. That is intentional: order matters more than the sheet. The score card's "Train This First" and the fix list tell you which exercises deserve the stars.

Deload Weeks - the lighter week that makes you stronger

Every 4th week in the phased programs is a deload: you use about 40-60% of your normal weight for the same reps. It feels easy on purpose. Training breaks your body down; deloads let it fully recover and rebuild stronger than before. Skipping them leads to stalled progress, aches, and burnout. Take the light week - it is part of the plan, not a break from it.

RPE - how hard a set should feel

RPE (Rate of Perceived Exertion) is a 1-10 scale for effort. It tells you how close to failure to train:

• RPE 7 - 3 reps left in the tank. Controlled, room to spare.
• RPE 8 - 2 reps left. Hard but clean.
• RPE 9 - 1 rep left. Very hard, form still solid.
• RPE 10 - all-out, nothing left. Use sparingly.

Most working sets should sit at RPE 7-9. Your program notes each set's target so you push hard enough to grow without wrecking your recovery.

Progressive Overload - the one rule that builds everything

Muscle grows when you ask it to do a little more over time. Each week, try to add a small amount of weight or one or two more reps than last time. Log every set so you know what to beat. Slow and steady wins - tiny gains every week stack into a transformation.

The Aesthetic Score - ratios, not the scale

Great physiques come from proportion, not just size or bodyweight. The score card measures how your body parts relate to each other against your chosen goal (Classic Physique, General Fitness, Women's Sculpt, Health, or Rehab), then tells you the highest-payoff areas to bring up. Re-score every 8-12 weeks to track real progress.

Pick your goal, then score

Go to the Score tab and first choose your Goal - Classic Physique, General Fitness, Women's Sculpt, Health & Longevity, or Rehab. This changes everything: the ideal targets, what's weighted, the verdict, and your priorities. A health goal cares about a tight waist and body fat; a physique goal cares about width and taper. Then enter your measurements (tap Load Sample to try random example bodies). You get an overall score, your calculated ratios, category grades, and an honest verdict - all tuned to your goal. Not sure of your body fat? The form has a built-in visual guide. Screenshot your card to compare later.

Read your card - it starts with what matters

After scoring, the Ratio Goals and Train This First sections open automatically - that is your #1 priority and the exact areas to attack. Every other section (verdict, category analysis, strengths & weaknesses, improvement plan, weekly split, target measurements, potential) starts collapsed - tap any header to expand it. Nothing is hidden, it is just tidy.

Pick the program that fits your goal

Open Programs and choose one. Filter by gender or age group, or grab a featured program - your score card even recommends one built around your weakest area. Beginners start with Foundation or Women's Beginner; classic-physique goals go to Golden Boy or Golden Girl; strength goes to Powerlifting.

Train your priorities first, then track every set

Open your program and log weight and reps as you go. Do your score card's PRIORITY exercises first while you are fresh - the Improvement Plan lists a few focus lifts per weak area and tells you which accessory to sub out if a session is packed. Phased programs use a clickable calendar with deload weeks every 4th week - take those lighter weeks, they keep you progressing without burning out.

Progress weekly + protect your progress

Add a little weight or a rep each week - that is how muscle grows. Your progress saves automatically on this device (no login needed). Switching phones or clearing your browser? Use Export Progress on any tracker to save a backup file, then Import it on the new device.

Re-score every 8-12 weeks & plan ahead

Come back to Score and re-measure to see your gains and get fresh priorities. Use the weight-target tabs (-100 to +100 lb) to project your entire card - ratios, measurements, and score - at a goal weight, so you can see exactly what gaining or leaning out would do before you commit. That loop is what turns months into a real transformation.