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.
Unilateral RDL with extended eccentric; builds hamstring/glute strength, balance, and addresses imbalances.
Hinge from hips, neutral spine; feel stretch in working hamstring.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW; Wilk M, Zając A, Tufano JJ.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
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.