Trains core first, with real work landing on quads, front delts.
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.
Hold, don't count reps.
Isometric core and hip flexor hold — tempo notation not applicable.
Hold 10–30 s; legs straight and elevated, shoulders depressed, chest up. Progress by tucking then extending legs.
General isometric training literature — holds are prescribed by duration and bracing quality, not rep tempo.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
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.