Trains glutes first, with real work landing on hamstrings, core.
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.
Band hinge pattern; tempo builds posterior chain with accommodating resistance.
Soft knees; snap hips through, squeeze glutes.
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.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.