—
TODAY’S SIGNAL
Your recovery result will appear here.
Complete the check-in for a simple recommendation before training.
5 SESSIONS STRENGTH + HYPERTROPHY + ENGINE
The aesthetic
hybrid.
A practical upper and lower split built around the machines and cable movements you actually enjoy. Strong, lean and conditioned—without busy-gym circuits.
RIR 1–215–20 min incline walk~90 min totalShoulder-awareAuto-save
Check today’s readiness ↓READINESS CHECK
Train the day
you have.
Use your Fitbit and Bevel score, then add how you actually feel. The plan adapts without turning recovery into an excuse.
THIS WEEK
Weekly progress
THE PROGRAMME
Five sessions.
One clear path.
Open the session you’re training. Every set, note and rest period stays out of the way until you need it.
HOW TO RUN IT
The non-
negotiables.
Progress one thing.
Add a rep, improve control or add the smallest sensible load after reaching the top of the range.
Keep compounds honest.
Most working sets finish with one or two clean reps available.
No painful overhead work.
The seated shoulder press is optional and uses a pain-free range.
Incline walking is the engine.
Build weekly minutes before chasing extreme incline or speed.
Deload every 5–7 weeks.
Reduce working sets by roughly half and keep away from failure.
Pain beats the programme.
Persistent shoulder, back or sciatic pain deserves professional assessment.
YOUR DATA
Everything saves
in this browser.
Export a portable backup anytime. Nothing leaves your device.
