Trains quads first, with real work landing on glutes, hamstrings, core and more.
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.
Wide stance squat with tempo for adductor and glute emphasis; pause at bottom increases difficulty.
Toes out 30–45°; knees track over toes.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.
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.