Trains hamstrings first, with real work landing on glutes, erectors, 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.
Extended eccentric (4 s) emphasises hamstring and glute stretch in lengthened position; classic posterior-chain hypertrophy approach per Wilk 2021 ecc emphasis.
Soft knees, neutral spine; feel hamstring stretch, hinge from hips.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW; Wilk M, Zając A, Tufano JJ.
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.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.