For each lift, enter roughly the most you can lift for one hard rep (with about 2 reps still in the tank). Not sure? Estimate a little low to start. From here the app adjusts each lift up or down week to week based on your reps, so the whole plan updates itself.

SBS Hypertrophy · 3 days/week · 21 weeks. Your maxes, logs and progress are saved on this device only.