Trains hamstrings first, with real work landing on glutes, core, forearms 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.
Explosive concentric (triple extension) for power; minimal pauses preserve elastic energy and movement specificity. Hypertrophy secondary to power development.
Speed and intent primary. Catch in power position. Focus on hip drive and bar path.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
Progresses by load in +2.5kg steps, but the bar has to move fast — power work is never ground out, so the engine is stricter about when it adds.
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.