Trains quads first, with real work landing on glutes, hamstrings, calves.
These are the weights Forge's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Same squat logic as barbell back squat; belt removes axial loading so tempo can stay strict without spinal fatigue limiting reps.
Great for quad emphasis or when back is fatigued.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by load: +2.5kg the session after you earn it. The engine watches your reps and how hard the top set felt before adding.
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.