Trains quads first, with real work landing on glutes, 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.
Hold, don't count reps.
Isometric quad and glute hold — tempo notation not applicable.
Hold 20–60 s; back flat against wall, thighs parallel to floor or as prescribed, brace core. Breathe steadily.
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.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.