Programs
Every number in a program is a starting rule, not a prescription: the engine takes over from the first logged session. Three programs are free; the rest are Outrep Pro.
3 days a week
Linear 3-day full body
Squat, bench, row. Add 2.5 kg every session.
+2.5 kg linear, 6–10 double
4 days a week
Upper/Lower 4-day
Double progression, 6-10 reps, four days a week.
6–10 double
6 days a week
Push/Pull/Legs 6-day
Six days, each muscle twice a week, 6-10 double progression.
6–10 double
4 days a week, Pro
Heavy/Light 4-day
Two heavy days of fives, two light days of tens.
+2.5 kg linear, 6–10 double, 8–12 double
2 days a week, Pro
Full body 2-day
Two sessions, every muscle each time, 2.5 kg jumps on the big lifts.
+2.5 kg linear, 8–12 double
3 days a week, Pro
Upper/Lower 3-day rotation
Three days a week, upper and lower alternating over two weeks.
6–10 double, 8–12 double
4 days a week, Pro
Push/Pull 4-day
Four days, push and pull twice, legs split between them.
6–10 double, 8–12 double
5 days a week, Pro
5-day body part
Chest, back, legs, shoulders, arms: one muscle a day, five days a week.
6–10 double, 8–12 double
How a program progresses
A linear rule pins the reps (3 × 5 means add weight at 5). A double progression rule sets a range (6–10): climb the reps at one weight, and when every set reaches the top the weight goes up and the reps reset. Both fall back on the engine’s deload: two sessions in a row with half the sets 2 reps short and the weight drops 10 %. The whole rule set is in the engine post.