WHAT WE SAY
Evidence
The plan uses published papers. Not medical advice. Stop if a move hurts.
Sets
More weekly sets can grow more muscle. Extra gains get smaller. No magic number.
Pelland et al. (2026)Tools
Machines and free weights both work. That does not make two moves the same.
Haugen et al. (2023)Schedule
Split or full-body is a calendar choice when weekly work is similar.
Ramos-Campo et al. (2024)Limits
We do not invent studies. Each claim in the app has a limit. Read that.