The complete week before the theory
| Day | Exercise | Sets × reps | Starting RIR | Rest |
|---|---|---|---|---|
| Upper A | Bench press or stable press machine | 3 × 6–10 | 2–3 | 2–4 min |
| Upper A | Chest-supported row | 3 × 6–10 | 2–3 | 2–4 min |
| Upper A | Pulldown or assisted pull-up | 2 × 8–12 | 2 | 2–3 min |
| Upper A | Lateral raise + triceps | 2 × 12–20 + 2 × 10–15 | 1–3 | 60–120 s |
| Lower A | Squat, hack squat or leg press | 3 × 6–10 | 2–3 | 2–4 min |
| Lower A | Romanian deadlift | 3 × 6–10 | 2–3 | 2–4 min |
| Lower A | Leg curl + calf raise | 2 × 10–15 + 3 × 8–15 | 1–3 | 60–180 s |
| Upper B | Incline dumbbell or machine press | 3 × 8–12 | 2 | 2–3 min |
| Upper B | Pulldown or pull-up | 3 × 6–10 | 2 | 2–3 min |
| Upper B | Cable row | 2 × 10–15 | 1–3 | 90–180 s |
| Upper B | Lateral raise + biceps | 3 × 12–20 + 2 × 8–15 | 1–3 | 60–120 s |
| Lower B | Leg press, split squat or lunge | 3 × 8–12 | 2 | 2–3 min |
| Lower B | Hip thrust or hip extension | 3 × 8–12 | 2 | 2–3 min |
| Lower B | Leg extension + leg curl | 2 × 10–15 + 2 × 10–15 | 1–3 | 60–150 s |
Treat the table as a starting point, not a character test. If you are moving from three days or less work, remove one set from the second lift in each session for the first two weeks. Pooled evidence links more volume with greater average growth and diminishing returns; it does not identify a number every intermediate must complete.
A six-week block with one conversation at a time
| Week | Job | Keep | May change |
|---|---|---|---|
| 1 | Create references | Exercises, range and order | One less set if volume jumps sharply |
| 2 | Repeat with control | Load and rest | Repetitions inside the range |
| 3 | Consolidate | Anchor variations | Smallest load jump after two completions |
| 4 | Follow the trend | Priorities | One set only for a recovering, progressing muscle |
| 5 | Last demanding week | Technique and RIR | Load or reps, never both by force |
| 6 | Review or deload | Useful exercises | Volume and effort according to fatigue |
- Fix two anchors
Choose one upper and one lower lift you can repeat. Machine, seat, range, rest and exercise order all belong to the reference.
- Fill the range
Add a repetition where it fits without losing target RIR. When every set reaches the top twice, try the smallest practical load increase.
- Move one control
If a muscle progresses and recovers, add one weekly set. If it falls, remove one. Do not change split, lifts, load and rest together.
- Close the block
Compare weeks one and five. If performance rose and recovery remains good, keep the structure; otherwise write one hypothesis for the next block.
Example: the press stops moving
Week 1 is 70 kg × 9/8/8 at 2 RIR. Week 3 reaches 10/10/9. At 72.5 kg in week 4 it falls to 8/7/6 and the last set hits 0 RIR; week 5 repeats the drop. Do not automatically add another press. Return to 70–71 kg, restore the range and inspect sleep, inter-set rest and Upper B fatigue. One clean decision teaches more than three new techniques.
The scorecard for adding, holding or trimming
| Signal | Green | Amber | Red | Decision |
|---|---|---|---|---|
| Anchor lift | More reps at similar RIR | One flat exposure | Two comparable drops | Add / hold / correct |
| Recovery | Ready for the second weekly exposure | One heavy day | Low performance all week | Hold / watch / trim |
| Technique | Repeatable range | One doubtful rep | Short from the first rep | Continue / adjust / lower load |
| Pain | No relevant discomfort | Mild, stable discomfort | Sharp or increasing pain | Continue / modify / stop |
| Time | Fits without rushing | Finishes tightly | Rest or lifts get skipped | Hold / simplify / remove filler |
Periodisation does not require a colour-coded calendar. A volume-equated review found a maximal-strength advantage for periodised training, especially in trained participants, but no clear hypertrophy difference. Here, the undulation simply organises fatigue: slightly lower ranges on A anchors and higher ranges on B work, without selling it as a magical growth mechanism.
How BUSTAFIT turns the routine into useful memory
| Field | Example | Question it answers next time |
|---|---|---|
| Variation | Hack squat, seat 4 | Am I comparing the same movement? |
| Load and reps | 90 × 10/9/8 | Are reps rising without changing the lift? |
| RIR | 2/2/1 | Did the improvement cost more effort? |
| Rest | 3 min | Did poor inter-set recovery cause the drop? |
| Short note | Slept 5 h; second session low | Is this a pattern or an odd day? |
BUSTAFIT records load, repetitions, RIR and history on iPhone. It does not design an individual block or decide how many sets you recover from. Its job here is simpler and more valuable: open the next session with the last useful reference, so an adjustment answers what happened rather than a blurry impression.