Ironforge

Goals

Priority muscle groups to bring up?

Select all that apply (or none)

Current caloric phase?

Surplus Maintenance Deficit

Training History

How long have you been training with progressive overload?

Less than 6 months 6 months – 3 years 3+ years

Schedule & Logistics

Training days per week?

3 4 5 6

Session length?

Under 45 min 45–60 min 60–75 min 75–90 min 90+ min

Superset antagonist movements?

Saves ~36% session time with equal results

Yes No No pref

Choose Your Split

Pick a training split:

Options update based on your training days

Equipment Access

What do you have access to?

Full commercial gym Gym with limited machines/cables Home gym

Individual Factors

Biological sex

Affects rep range bias — females skew higher reps

Male Female

Injuries or movement limitations?

Select all that apply — these will exclude conflicting exercises

Lower back Knee Shoulder Elbow Wrist Hip