Hypertrophy
·Pre-workout fuel
Hypertrophy — not fasted. Eat ~40–80g carbs & 15–30g protein (keep fat <15g) roughly 1h before. Daily: 3250 cal · P230±20 · C312±20 · F72.
Session note
WARM UP DEAR GOD
Pre-workout warmup
0/6 done1 × 1–1·rest 1 min·1 mile, or bike
Treadmill / track warm-up
Enter any two of distance, time, or speed — the third fills in. Values save as you type.
| Set | Miles | Minutes | Avg mph |
|---|---|---|---|
| 1 |
Exercise notes
4 × 10–12·rest 2 min
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| 5 |
Exercise notes
4 × 10–12·rest 2 min
| Set | Wt | Reps | Note | |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 |
Exercise notes
4 × 10–12·rest 2 min
| Set | Wt | Reps | Note | |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 |
Exercise notes
4 × 10–12·rest 2 min
| Set | Wt | Reps | Note | |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 |
Exercise notes
4 × 10–12·rest 2 min
| Set | Wt | Reps | Note | |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 |
Exercise notes
3 × 10–10·rest 2 min
| Set | Wt | Reps | Note | |
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| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 |
Exercise notes