Sets & Reps3 working sets. Last 2 reps of each set should be a genuine challenge.
Rest Periods90–120 sec compound. 60–90 sec isolation. Recovery matters at 54.
Progressive OverloadAdd small weight or 1 rep per set every 1–2 weeks. Track it here.
Friday IntensityHack squat + leg press same day is demanding — reduce load if needed.
Face Pull PriorityNever skip. Shoulder external rotation = injury prevention at 54.
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