5.7.1
2024-02-26
Fixed bug where Training Max would only increase for exercises in the last workout of the cycle in some situations.
5.5.4
2024-02-15
fix bug where RPE is blank when creating a cycle.
5.5.3
2024-02-13
fixes for onboarding
4.20.2
2023-11-02
Squashed some bugs and improve the performance.
4.20.1
2023-10-31
Just a few bug fixes and performance improvements.
4.19.4
2023-10-24
- Fixed a bug where the workout tab wouldn't show the day if you tapped on a different week.
- Improved searching for exercises.
- Improved total volume chart calculations.
4.19.1
2023-10-11
Fix crashing for users with iOS versions below 16.1
4.18.2
2023-09-21
- Fixed bug where adding an exercise in the placeholder spot wouldn't work if you selected "Day X of each week"
- Fixed the bug where the plate calculator would show extra plates when the starting weight was zero.
4.18.1
2023-09-18
- Fix Days Per Week filter for templates.
- Fix bug preventing you from deleting a cycle.
- Fix the bug where changing sets in the "Quick" editor made every set the same as the first set.
4.17.0
2023-08-30
- Add YouTube links to an exercise. Tap on the 3 Dots button next to an exercise name and you'll see the option 'Video & Instructions'. Tap on that and you can save a YouTube video. There are some videos already added, but you can add your own.
- Change distance units. You can now change the distance units for an exercise. You can choose either 'meters', 'kilometers', 'miles', 'yards', 'feet' or 'inches'. Change it by tapping on the label above the sets.
- New Public Feature Request Board. Go to Profile -> Settings -> Feature Request to vote on new features. You can leave comments on a feature request with your thoughts. Feel free to add your own ideas for new features!
Fixes and Updates
- Sort recent exercises. When adding an exercise, recent exercises are now sorted by most recently completed instead of by name.
- Fix changing the set type in the "Quick" Template Edit screen. When editing a template, when you change the set type of an exercise set in the "Quick" Template Edit screen it will update the set type for each exercise of the same day for every week.
- Fix template filters. Fixed the filters for phase type (Anchor, Leader, Deload, etc) when searching for templates.
- Fix Progressions. If you changed an exercise before starting a workout by using the "Edit Workout" button, the automatic progression may have be messed up. This is now fixed.
4.16.1
2023-08-24
Just a few small bug fixes, new features coming soon!
4.16.0
2023-08-20
- If you want to create a new exercise similar to an existing exercise, you can now copy an exercise by swiping left on an exercise in the list. This will save you from having to fill out all the details again.
- Each template now has a better overview of the exercises performed.
- You can now write reviews for templates. This is a chance for you to share your experience with others and help them decide if a template is a good fit for them or not.
- You can now turn off the Total Workout Timer and Time Since Last Set Timer in Settings > Timers.
4.15.7
2023-08-09
Fix crashing when editing training max.
4.15.1
2023-07-28
When you change a template it will change workouts that have already been completed.
4.15.0
2023-07-24
- When you update a template it will update cycles.
4.14.2
2023-07-18
Fixed bug where Apple Watch workout continued after finishing the workout.
4.14.1
2023-07-04
- Fix bug where supplemental percentages would sometimes be set to 0% when adding exercise to a template.
4.14.0
2023-06-29
- PR Board. On the Profile tab, you'll see a new data chart called PR board. This shows the highest weight you've lifted at each rep amount from 1-12 reps.
- Wilks score on the profile tab. This is a measure of strength relative to body weight. The app will also let you know after a workout if your Wilks score has increased.
- I've changed how the 'Reps for PR' number is calculated. It used to be based on your highest 1 Rep Max of all time. But after some time this number becomes unattainably high because of things like injuries, breaks, program changes, etc. All normal things in the life of a lifter. So, 'Reps for PR' is now 'Target Reps' and it's based on your highest estimate 1RM over your last 8-12ish completed exercises.
- When creating or editing an exercise, you can now choose an exercise type of Reps x Weight Assisted. This is for exercises like assisted pull-ups, assisted dips, etc.
4.13.2
2023-06-19
- Fix duplicate workouts created in apple health when using apple watch.
- If you add your bodyweight post-workout the volume will be updated accordingly.
- Fix rounding issues.
4.13.1
2023-06-06
Fixed a bug that caused the app to be unresponsive and crash when swapping an exercise.
4.12.0
2023-05-26
- Create a single workout. Want to record a single one-off workout? Now you can! When you tap the "+" button on the Workout screen you\'ll see the option to create a single empty workout. Perfect for the times you want to record a quick workout without building a template.
- Override workout duration. If you perform half a workout, pause for a while, then perform the rest of the workout later in the day the app would calculate workout duration for the entire period including the break in the middle. This is obviously not ideal. Now you can choose to override the workout duration to something more accurate when you finish the workout.
- Band tracking. You can now track the bands you use for an exercise. The resistance amount of the band will be included in volume calculations. You can also edit an exercise to be "band assisted" and the volume calculation will be decreased accordingly.
- Body weight included in volume calculation. Your body weight is now included in volume calculations for "Body Weight" or "Weighted" exercises. This is useful for exercises like pull ups, dips, etc. Each exercise has a body weight percentage that you can adjust to suit your needs, e.g. if you want to count 50% of your body weight for push ups you can set the percentage to 50%.
4.11.0
2023-05-11
- New "Quick" option for editing a template, works best when each day of a week has the same exercises.
4.10.6
2023-04-26
- Fixed wrong calculation when calculating Total Volume for an exercise after a workout when the exercise is in kg.
4.10.5
2023-04-04
- When using the Apple Watch app, if you switch to another app while the rest timer is running it will not be close.
- Fix Personal Record celebration not showing when hitting a new PR
4.10.4
2023-03-21
Fix crash when launching for some users.
4.10.3
2023-03-14
- Fix bug that wouldn't let you enter durations of 10+ minutes
- Fix bug that wouldn't update the template when you swapped an exercise and selected "Swap all in cycle".
4.10.2
2023-03-02
- Fixed a bug where reps would auto-increase more than one if you modified a set or added a set after completing an exercise
- If you uncheck a set that increased your Training Max, the TM increase will be reverted. If you modify the weight/reps of a set PR set the Training Max increase will be adjusted also.
- Change the data export to CSV in Settings, now you can choose to either export all sets or all training maxes.
- Fixed a bug where creating a new exercise and adding it to a workout made every set number "1"
4.10.1
2023-02-19
- Add rep ranges to custom main/supplemental percentage schemes
- Add your own placeholder exercise
- Add exercises to a workout before starting it
- Fix a bug where selecting "Swap All" when editing a template and swapping an exercise would add the exercise to every day.
- Fixed bug where swapping placeholder exercise didn't work
4.5.3
2022-10-04
- Fix filtering when searching for templates.
- Improve performance when logging a workout.
4.4.2
2022-09-18
Fixed issues with the keyboard.
4.4.0
2022-09-04
Improved performance of app when logging a workout.
4.3.2
2022-07-25
A few bug fixes.
4.3.0
2022-07-07
- Share templates with friends
- Fix the volume slider for rest timer notifications
4.2.3
2022-06-08
- Fix 1 Rep Max record not saving and not incrementing Training Max
- Fix bug that messed up formatting when inputting a duration.
4.2.0
2022-06-01
- New custom keyboard which allows to you easily select the next reps or weight for an exercise. The keyboard also has increment/decrement buttons to quickly adjust weights and reps on the fly.
- Program Rep ranges - When creating or customizing a template you can now input a rep range, e.g you can enter 2-5 reps.
- Collapse completed exercises
- Fixed bug that prevents workout notes from being entered.
- Fixed bug that shows the wrong reps and weights for previous exercises.
4.1.1
2022-05-14
- Fixed app going to sleep (hopefully for real this time)
- Fixed Training Max Auto Increase bug - If you've changed your auto increase amount you may have noticed that the increasing amount is still wrong, that should be fixed now but you need to re-entry your Auto Increase amount in Settings (whether the correct amount is displayed or not).
- Fixed bug with training max percentage for sets changing to the wrong amount if you use kilograms.
4.1.0
2022-05-12
- Fixed a bug that would cause the app to not increase Training Maxes in some cases even though it should have.
- Fix the issue with the app going to sleep on some devices.
- New equipment added: Dip Belt and Landmine. When you create (or edit) an exercise you can now choose either Landmine or Dip Belt as an equipment option. When either one of those options is selected the plate calculator will show total plates instead of plates per side.
- Now, when you tap the Share button after completing a workout you'll be shown a few options and you can choose which stats you want to share.
4.0.1
2022-05-07
Fix rest timer not dismissing.
3.12.0
2022-04-24
A handful of people may have noticed duplicate exercises or sets after creating a cycle. This release fixes that but there is something else you need to do to apply the fix to your template(s). Tap on your template with duplicate exercises/sets under 'My Templates', tap Edit Template, then tap Save (you don't have to actually edit anything, just the re-saving part should fix the template). It won't fix any cycles already created but if you create a new cycle you should see that exercises and sets are back to normal. If you still have issues let me know.
3.11.4
2022-04-14
Fix bugs when changing supplemental exercises while editing an exercise.
Fix bug that showed rest timer options behind the rest timer.
3.11.3
2022-04-10
Fix bug when changing exercise from assistance to main/supplemental.
Fix bug with weeks and workouts not being created when creating a new custom template.
3.11.1
2022-04-02
- Fixed bug causing duplicate exercises and/or days when editing templates.
- Fixed bug where you couldn't update Training Maxes in Settings.
- Fixed bug with Push, Pull, Legs/Core recommended exercise overriding other selected exercises there were multiple recommendations slots.
3.11.0
2022-03-29
- Previously, Training Maxes only increased automatically if you hit a PR. Now, if you hit all prescribed reps in a cycle your Training Max will automatically increase. Whether you hit a PR or hit all reps/sets your Training Max will only increase once per cycle.
- If you want the app to stay locked in portrait mode you can enable that by going into Settings, then tap More Settings, then tap Disable Screen Rotation.
- Fixed bug that caused warmup sets to get out of order.
- Missing main/supplemental exercises - A small number of people ran into a bug where some exercises would be missing once you start a workout, should be all good now.
3.10.2
2022-03-26
A few bug fixes.
3.10.1
2022-03-23
- While editing a template, when you add an exercise to a superset group you can choose to superset that exercise in all other days too.
- While editing a template, when you delete an exercise you have the option to delete that exercise from all other days too.
- Fix a handful of bugs that caused crashing.
3.9.1
2022-03-17
Different Exercise Types - In addition to the regular weight x reps exercise type, now there are rep only exercises (e.g. push ups), duration (e.g. planks), and distance x weight (e.g. Prowler) exercise types.
- Better Muscle Breakdown - Exercises have more accurate muscle breakdowns. When creating or editing exercises, you can select the primary muscle and multiple secondary muscles. For custom exercises you\'ve created, you\'ll probably want to update the muscles used by tapping on the exercise in the list of exercises on the Profile tab, then tapping the Info tab, scroll down and tap Edit Exercise. Or when you tap "Add Exercise" to bring of the list of exercises during a workout, find the exercise you want to edit, then swipe left and tap edit.
More Achievements - The app will now show you a wide variety of achievements after a workout, including things like most sets, most reps, highest weight, total volume and more!
Unilateral volume - Volume for unilateral exercises (like dumbbell curl, dumbbell bench press, etc) will be doubled for a more accurate count.
- FIXED PR Calculation for exercises in kg
- FIXED crashing on launch
3.8.0
2022-02-19
- You can now mark a set as failed by tapping on the set number and choosing failed for the set type. The app will 'smartly' (and I use that word loosely) change a set to failed when you complete a set with fewer reps than originally prescribed.
- Instead of seeing only the number of PRs, you'll now see the reps and weight for the set(s) where you hit a PR.
- You'll see a new share button after completing a workout. Tap that button to share a recap of your workout with friends or on social media.
- A small number of people ended up with duplicate weight plates in their database. I've cleaned that up but let me know if you have any issues.
- When tapping on the cycle name at the top of the Workout tab the app would sometimes crash. That's been fixed.
3.7.0
2022-01-25
Improvements to rounding
Based on feedback I made more updates to weight rounding. For exercises that use Barbells, Dumbbells, or Machine (Plate Loaded), you can now choose whether you want to round based on available plates/dumbbells (Pro Feature) or round based on a specific number (Free Feature). For exercises that use other equipment, rounding will be automatically applied by exercise type. Accessory exercises will be rounded to the nearest whole number while main and supplemental exercises will be round by 5 for lbs and 2.5 for kgs. Or you can choose to round by any number. If you want to change the rounding for any exercise, during a workout tap the "3 dots" button next to an exercise name and select rounding.
Fix equipment mixup.
The app would get confused if you swapped from a Barbell exercise to a non-Barbell exercise, it would think the exercise was still a barbell exercise and would then use the old bar weight as part of the rounding. That should be fixed now. If you notice this or any other rounding issues please let me know.
3.6.3
2022-01-21
- For Pro users, exercises using plates will automatically have their weight rounded based on your available weight plates. You can adjust available plates in Settings.
- Select different units for different units. For example, if all your exercises are in pounds except you deadlift in kgs, you can change deadlift to kg and keep all other exercises pounds. Change units for an exercise by pressing the "3 dots" button next to an exercise name during a workout.
- For Pro users, you'll see some improvements to plates and bars in this release. (1) You can create a named custom bar and use that bar for other exercises. (2) You can select a kg bar even if your exercise is in pounds or vice versa. (3) You can delete unused plates and bars. (4) Your plates and bars will now be synced between devices. All your existing custom bars and plates should be copied over to this new system (although some of you may end up with duplicate bars). (5) Dumbbell exercises will be automatically rounded, you can change your available dumbbells in Settings.
3.6.1
2022-01-15
- Exercises using plates will automatically have their weight rounded based on your available weight plates. You can adjust available plates in Settings.
- Select different units for different units. For example, if all your exercises are in pounds except you deadlift in kgs, you can change deadlift to kg and keep all other exercises pounds. Change units for an exercise by pressing the "3 dots" button next to an exercise name during a workout.
You'll see some improvements to plates and bars. (1) You can create a named custom bar and use that bar for other exercises. (2) You can select a kg bar even if your exercise is in pounds or vice versa. (3) You can delete unused plates and bars. (4) Your plates and bars will now be synced between devices. All your existing custom bars and plates should be copied over to this new system (although some of you may end up with duplicate bars).
3.5.0
2022-01-05
Added a Calendar of workout history to the Profile tab for Pro users.
Fixed bug where timer notification would still go off if you tapped "skip".
3.2.3
2021-09-24
A few small bug fixes.
2.6.2
2021-01-15
A few bug fixes.
If you are enjoying the app please leave a review!
2.6.0
2021-01-11
NEW: Track body weight. Enter your body weight after a workout or on the Profile screen.
NEW: Apple Health synced workouts will now include estimated calories burned.
NEW: When adding an exercise you'll see the date you last completed the exercise and how many times you've done the exercise.
NEW: Now you can set a separate timer for warm up sets.
2.5.2
2021-01-01
Fixed error in calculation for “reps for PR” during a workout.
2.5.1
2020-12-31
A few small bug fixes.
If you are enjoying the app, please leave a review or share with a friend!
2.5.0
2020-12-12
NEW: More info about templates when you tap on them such as recommended assistance exercises, rep schemes for main/supplemental exercises, and more.
2.4.0
2020-12-06
Added filters to list of templates.
2.3.2
2020-11-20
A few small bug fixes.
Please rate the app if you’re enjoying it!
2.1.2
2020-11-03
A few small bug fixes.
If you are enjoying the app please leave a review and share it with a friend!
1.75.3
2020-08-13
Bug Fixes and Performance Improvements
1.75.2
2020-08-02
FIXED: Restore from backup wouldn't work if the backup was stored in iCloud and not on phone.
1.73.4
2020-06-04
NEW: Apple Health Integration. Ultimate 5/3/1 will ask for permission to sync with Apple Health when you complete the next workout.
NEW: Update Training Max for a cycle during a workout. When you're in a workout you'll now see your Training Max next to the exercise name. Tap on the TM to change it. This is good for templates where you need to adjust a TM during a cycle (like Building the Monolith).
FIXED: Fixed a bug where Training Maxes wouldn't auto-increase in the first cycle.
1.71.0
2020-05-05
NEW: Supersets are here for PRO users! Superset exercises during a workout or when editing a template.
If you are enjoying the app, please leave review it's a HUGE help. Thanks!!
1.68.0
2020-04-02
Big update!
NEW: Over 50 new templates added from 5/3/1 forever and Beyond 5/3/1!
NEW: Now you can use any exercise as a Main or Supplemental exercise.
NEW: Add Main or Supplemental exercises during a workout.
NEW: Completely rebuilt the template editor. Now you can copy exercises, days, or weeks.
If you are enjoying the app please leave a rating. Thanks!
1.67.0
2020-03-19
NEW: When your Training Max increases, the next cycle(s) that haven't been started will automatically recalculate weights using the updated Training Max.
NEW: Increase font size for rep number needed for a PR.
FIXED: The number of cycles completed in your Profile is now accurate. There was a bug which missed some cycles when adding up the count.
1.66.0
2020-02-29
- NEW: Improved plate calculator! Plates are now shown above the keyboard. Tap any plate to open up the settings where you can adjust the bar weight. The selected bar weight will be saved for that exercise.
- NEW: 2 new templates - Building the Monolith and Hard Gainers.
- FIXES: 4+ Bug fixes and performance improvements.
1.65.0
2020-02-14
NEW: Assistance exercises now show previous reps and weight (and auto fill reps and weight with previous amounts).
NEW: Now you can add more sets during a workout.
NEW: Added 600+ new assistance exercises.
NEW: Added 3 new templates: Triumvirate, Boring But Strong Challenge, and 3/5/1.
NEW: Changing reps or weight values will automatically change the other sets with the same value for that exercise. For example, if you have 5 sets of 5 reps and you want to change it to 10 reps you only have to change the first set and the rest of the reps will automatically change.
FIXED: Occasionally the rest timer stopped when the phone was locked.
1.64.0
2020-01-25
- Added the ability to edit your templates.
- Put workout days in the correct order according to 5/3/1 Forever (doesn't change any of your existing templates).
- Added sound effect when rest timer ends.
1.63.0
2020-01-07
- See how many reps you need to set a new Personal Record (PR)!
- Tap a set number during a workout to change the set type
- A handful of bugfixes and performance improvements
1.62.1
2019-12-21
- New and improved charts! The Profile tab (formerly Settings tab) contains all the new charts
- Rest timer upgrade! Change the rest timer on the fly and set exercise specific rest times. Tap the timer bar to expand the rest timer and adjust the time. During a workout tap the 3 dots button for an exercise and set a custom timer for that exercise
- Now when you swap an exercise it recalculates the weights based on training max percentages.
1.61.0
2019-11-27
Some small bug fixes. If you are enjoying the app please leave a review! Thanks!
1.60.0
2019-11-13
- On the workout screen, tap on the name of a cycle to see more info for that cycle
- Added pop up notification when rest timer is over
- Rebuilt and simplified the rest timer (it had some bugs) and moved it to the top of the screen so it's not covered by the keyboard
- Added 3 new templates: Prowler Challenge, 5/3/1 Bodybuilding, and 5 PROs
1.59.0
2019-10-22
- Added ability to change set weight during a workout
- Delete a set during a workout or in a template by swiping left
- You can now edit the Reps and Percentages in the template builder
- Added a "Done" checkbox for sets. It\'s on the right side but you can switch it to the left side by going to Settings -> Extra Settings
- A handful of bug fixes
1.58.0
2019-10-07
1. Fixed a bug where the workout date changed when you viewed a completed workout
2. Now you can change the date a workout was completed
3. The post workout recap screen lists the main and supplemental workouts completed (so you don't have to go into the workout to see them)
If you have any suggestions or feature requests shoot me an email ultimate531@gmail.com.
1.57.0
2019-08-29
- Workout recap detailing total weights lifted and sets completed
1.56.0
2019-08-20
- Adjust the plate calculator based on your available weight plates
- Auto increment Training Max by .5
1.53.1
2019-08-05
Fixed bug where app would crash when a blank note was added.
1.53.0
2019-07-30
New feature: save notes!
1.52.0
2019-07-10
- Added Training Maxes. Increase your training maxes instead of one-rep maxes. Your training max percentage is set to 90% but you can change it in Settings.
- Choose amount to automatically increase your training maxes after hitting a new personal record.
- Assistance exercises added during a workout will now automatically fill with the reps and weights from your previous workout.
1.51.0
2019-06-26
- Add assistance exercises to templates
- Duplicate (and edit) your existing templates
- Add Personal Record (PR) sets to templates
- When changing a number, now you just overwrite the existing number instead of having to delete it first. This will save a lot of time when editing templates
1.50.1
2019-06-16
- In the One Rep Max settings screen you will now see the last time your one-rep max was changed
- Added a description on how the one-rep max auto-increase works
- Bug fixes and performance improvements
1.49.0
2019-05-31
Added a rest timer!
1.48.0
2019-05-21
- Add your own custom assistance exercises
- Over 5+ bug fixes and improvements
1.47.0
2019-04-15
One-rep max graphs are here!! Now you can see your progress with graphs of your one-rep max.
1.46.0
2019-04-06
Finally fixed the bug where the app would crash when selecting a template for some people. Appreciate everyone who was so very patient while I figured this out!
1.45.0
2019-04-05
Bug fix:
- Removed code that caused app to crash when loading a template
1.44.0
2019-04-04
Bug fix:
- Fixed issue where template screen sometimes crashes after loading
1.43.0
2019-04-01
NEW FEATURES:
- Plate Calculator! Just press the weight for a set to see what plates you need.
1.42.0
2018-10-26
NEW FEATURES:
- Delete or swap exercises during a workout. Press the more icon (three dots) next to the exercise name to delete the
- Prevent the screen from sleeping while using the app. You can turn this off or on in the settings.
- Change to a more accurate PR calculation
1.41.0
2018-10-26
BIG UPDATE!
You are now able to customize any template. Add sets, delete exercises, swap one exercise for another. Build any template you can dream up.
1.40.0
2018-10-26
Bug Fix:
- Fixed issue template builder screen not scrolling or sizing correctly on iPhone SE
1.39.0
2019-03-05
Bugfixes:
- For a few people the app would crash when trying to add a new cycle. That is fixed with this release.
- Fixed issue where some variations of 3 day routine not calculating weights correctly.
1.37.0
2019-02-13
New Routine: Krypetia!
1.36.0
2019-01-25
New Feature:
- Add joker sets. Now you can add joker sets while working out. Just press "Add Joker set" and select the desired percentage.
Bug Fix:
- Fixed 1000% Leader week 3 percentages.
1.35.0
2019-01-13
Fixed bug where you would have to restart app after upgrading to Pro version.
1.34.0
2019-01-10
Big update: Track assistance exercises! During a workout press the "Add Assistance" button and choose assistance exercises. All assistance exercises are from 5/3/1 Forever.
1.33.0
2019-01-04
New Features:
- The app tells you when you hit a new personal record and will automatically increase your one-rep max.
- Long press on cycle week has the option to delete the entire week
- Added Wendler Classic Leader/Anchor program
1.31.0
2018-12-22
Fixed issue with 1000% Awesome Leader and Anchor templates.
1.30.0
2018-12-12
Added 16 new templates:
- Black Army Jacket
- Black Army Jacket, Anchor
- Five and Dime
- Five and Dime, Anchor
- God is a Beast
- God is a Beast, Anchor
- Leviathan
- Leviathan, Anchor
- Pervertor
- Pervertor, Anchor
- Simplest Strength Template
- Simplest Strength Template, Anchor
- Spinal Tap 5's PRO
- Spinal Tap 5's PRO, Anchor
- Spinal Tap High School Years
- Spinal Tap High School Years, Anchor
1.29.0
2018-12-09
NEW FEATURES:
Added 9 more pre-made Templates:
- Boring But Big Challenge
- S.V.R. II
- S.V.R. II Anchor
- Beginner Prep School
- Original 5/3/1
- Original 5/3/1 (3 days/week)
- 7th Week TM Test
- 7th Week Deload
- 7th Week PR Test
BUG FIXES:
- Fixed issue where app crashed if you tried to update one-rep maxes.
1.23.1
2018-12-04
New Features:
- 2 full-body templates added: 1000% Awesome and 1000% Awesome anchor
- New section of ready-made templates. Starting with the two 1000% Awesome templates just added, more coming soon.
1.22
2018-11-29
New Features:
- You can now change the reps for any set during workout
- Choose which exercise to use for Boring But Big or Boring But Strong
- Choose how precise to round weights: 1, 2.5, 5, 10
- When rounding weights, you can choose to round up, down, or nearest
1.21
2018-11-20
Small bug fixes
1.2
2018-11-17
Plan 5/3/1 programs with the new Custom Template Builder. Build a variety of templates that calculate your workouts and track your cycles. You have the option of choosing 3 or 4 days of workouts per week, main work, supplemental work, training max percentage, and deload protocol.