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WEBERMETHOD
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The Wheel
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My Metrics

Your logged training, turned into weekly volume.

Bucket Meter▾

Muscle Meter▾

Workout Meter▾

Intensity Meter▾

Load your major lifts, estimate your 1RM, and read your intensity zones.

Epley estimate (Epley, 1985). Most reliable at low reps; the true rep-to-% relationship shifts by exercise and individual, so dial in real intensity with reps-in-reserve or bar speed. Tap a zone for the motor-unit recruitment behind it.

WEBER METHOD — Build Log
Internal reference · project state & handoff. Updated each build session.
✅ Live / Finalized
  • Locked header (dark bar; Chat with Coach · About · Fitness Consults)
  • Home order: Today card → wheel → Surprise Me → Steps → Zoomer Max
  • Slim Today card (“Start Today’s {focus} Workout” + caption)
  • Persistent Home button on in-page tabs
  • Hybrid track (alternating Strength / Functional)
  • Location: Home / Gym / Both — per-day Home/Gym chips, warm-ups adapt
  • Webflix immersive + floating Home chip
  • 5-band / 10-tier levels: Adapted/Modified · Beginner · Intermediate · Advanced · Athlete (tiers 1–10) + legacy migration
  • Onboarding wordmark enlarged
🚧 Spec’d · Not Built
  • Prescription engine (needs tagged exercises)
  • Per-exercise tier (1–10) filtering
  • Equipment filtering + per-location picker (Home vs Gym, category-first)
  • Isolated vs Dynamic tagging + filter
  • Periodization: Functional = seasonal (spec’d) · Bodybuilding = hypertrophy (TBD) · Hybrid = combo (TBD)
  • Chat with Coach (AI + real) & Fitness Consultations (Personal / Professional) — backend
  • Subscription gating ($10/mo · $100/yr, 1-wk trial); Monthly “What’s New”
  • Custom Workout Builder · Home Gym Essentials
🔥 Biggest Blocker
  • Jordan’s master tagged exercise sheet — name, YouTube link, style, tier 1–10, equipment, muscle, movement pattern, isolated/dynamic, home/gym.
  • Unlocks: prescription, equipment filter, tier filter, per-day exercise selection, isolated/dynamic, custom builder, Home Gym Essentials.
❓ Open Decisions
  • Tiers 9–10 = Athlete, or a distinct Elite/Competitive band?
  • Youth/age: separate flag, omit, or fold into Adapted/Modified?
  • Professional consult lane = B2B (coaches/orgs) or serious individuals?
📥 Owed by Jordan
  • Tagged exercise playlist · tier/track/cap matrix (Excel)
  • At-Home Band / Dumbbell / Mobility PDFs · per-bucket PDF forms
  • Updated Cardio Engine + Recovery Engine standalone HTML
Training Programs
Level sets volume & frequency. Same program, more work as you level up. Max each bar, then move up.
Create Custom Workouts
Weber University
Train · Study · Teach
The classroom side of the Method — everything worth reading, in one catalog.
Course Catalog
WU 101Research Behind the MethodThe evidence base — why the system is built the way it is.
Hypertrophy and strength programming grounded in the literature: progressive overload, effective volume, proximity to failure (RIR), and periodized phases. Draws on Dr. Weber’s published work in JOPERD and Strategies, plus the wider evidence base on resistance training in physical education.
WU 201The Fitness BucketMovement · Power · Strength · Conditioning.
Beyond just playing games: build any session from the four buckets. A framework for integrating real resistance training into secondary PE — structured, scalable, and standards-aligned, so every student trains with intent.
Lecture Modules · WU 301–401
Field Guides
Build Your Own · Program Builder & Templates

🧭 Foundational Training Principles

Know the why — the laws every program is built on.

Progressive Overload
Do more reps at the same weight, add weight, or both — but only push hard on days you feel 100%. Off days, stay at 70–80% of your 1RM and just bank the volume.
Specificity (SAID)
Your body adapts to exactly what you ask of it. Train for size, you get size; train for movement, you get movement. Random training gives random results.
FITT
Frequency, Intensity, Time, Type. Every program ever written is a manipulation of these four.
Reversibility
Use it or lose it. Power and strength fade faster than hypertrophy and cardio. One or two sessions a week preserves most of your gains.
Volume Landmarks
Weekly sets per muscle have a floor and a ceiling: minimum 5 to grow, 10–15 is the sweet spot, ~25 is the max. More is only better until it isn’t.
Individual Response
Genetics set your recovery rate and your ceiling. Your overload capacity is yours alone — stop comparing your weights to anyone else’s.
Recovery & Adaptation
Growth happens in recovery, not the gym. Eight to nine hours of sleep, never under seven consistently. Train hard, then let the body adapt.
Tension vs Metabolic Stress
Two engines of growth: heavy controlled compounds build mechanical tension; higher-rep pump work builds metabolic stress. You need both.
Periodization
Changing your set and rep schemes over time — optional, most valuable when you plateau. The year runs in four seasons, three phases each.
Fatigue Management
Know productive fatigue (pump, normal soreness) from destructive fatigue (joint pain, bad sleep, dread, dropping performance). The first means it’s working; the second means back off.

💪 Hypertrophy Training

Size and strength — the four levers that drive growth.

Weekly Volume · sets per muscle
Maintain
6–10
Grow
10–20
Maximize
20+
More than ~10 hard sets per muscle per week clearly beats fewer; within reason, more sets tends to mean more growth — until recovery can’t keep up. Sets counted are work sets above ~70% 1RM, taken close to failure. Source: Schoenfeld et al.
1RM Estimator
Reps in Reserve (RIR)
0 RIRTrue failure — nothing left. Use sparingly; high fatigue cost.
1–2 RIRThe hypertrophy sweet spot — hard, but stop a rep or two short.
3 RIRSolid stimulus with low fatigue — good for volume days.
4+ RIRLeaving growth on the table — fine for warm-ups and skill work.
Technical failure beats true failure: stop the set the moment your form breaks down — that’s the real signal to rack it, not grinding ugly reps.
Muscle Firing
Type IType IIaType IIx
The Apex
Program Development
The science of writing a program — needs, systems, and what resistance training actually changes in the body.

Introduction to Program Design

A complete program integrates the right components to reach a client’s goals. It starts with a needs analysis — screening and testing that reveal which adaptations to target.

11 Design Variables
  • Progressive preparation — easing the body toward harder work
  • Energy continuum — which energy system mainly fuels the work
  • Exercise selection — the modality or movement chosen
  • Periodization — phase-based planning to drive the adaptations you want
  • Exercise order — the sequence lifts are performed in
  • Frequency — sessions per week
  • Duration — time spent training
  • Intensity — effort relative to capability
  • Rest periods — recovery between efforts
  • Volume — total work performed
  • Recovery periods — time between sessions
Warm-Ups
Four types: general (light whole-body movement), specific (primes the exact patterns you’re about to load), performance (sport-specific neural prep, up to 15–20 min) and functional (corrective / injury-prevention work on problem areas).
Cool-Downs
Low-intensity rhythmic movement through full range right after training. Prevents blood pooling, returns venous blood to the heart, clears lactate and stress hormones, and improves recovery.

Training Systems

Methods that exploit different kinds of stress to bias a specific adaptation — strength, power, hypertrophy or metabolic efficiency.

Priority
Train deficient muscle groups or limitations first, while energy is highest. Good for novices and general-prep phases.
Half-Pyramid
Increase load as reps drop over 3–5 sets — a practical hypertrophy-and-strength stimulus (the original full pyramid was too many sets).
Superset & Tri-Set
Back-to-back exercises with only transitional rest — more total work in less time. A tri-set adds a third; order by load and fatigue.
Contrast & Complex
Pair a near-maximal lift with a matching explosive movement. The heavy set primes the nervous system (potentiation) so the fast movement produces more power.
Drop / Strip Set
Run sets back-to-back, stripping weight between each — maximizes recruitment and a hypertrophy stimulus.
Circuit
Up to ~15 exercises in sequence with only transitional rest — time-efficient, high caloric expenditure, tolerable loads.
Lactate Tolerance
A group of exercises done for set reps as fast as form allows — builds metabolic tolerance. Best for conditioned clients and athletes.
Negative Set
Overload the eccentric (110–130% of max) with a spotted concentric. Powerful but high-risk — best reserved for bodyweight lifts like Nordics, push-ups, pull-ups.

For subjective intensity, the Borg RPE scale works well — anaerobic training sets should sit above an RPE of about 14.

Roles & Benefits of Resistance Training

Aerobic work builds cardiorespiratory health; resistance training has the larger effect on functional capacity. Its adaptations reach every system.

System Adaptations
  • Nerve — better recruitment, synchronization, firing rate
  • Muscle — hypertrophy, fat-free mass, tissue quality
  • Bone & connective tissue — greater strength and bone mineral density
  • Cardiovascular — capillary density, stroke volume, vascular health
  • Metabolic — cell efficiency, mitochondrial growth
  • Endocrine — insulin sensitivity, more anabolic / less catabolic signaling
Why It Matters
Resistance training fights age-related muscle loss (sarcopenia), reduces bone loss and osteoporosis risk, and — paired with aerobic work and calorie control — has the biggest impact on body composition.
Training for an Outcome
  • General fitness — ~50–70% 1RM, 8–20 reps, movement competence
  • Anaerobic endurance — ~50–70% 1RM, 12–25 reps, short rest, metabolic proficiency
  • Hypertrophy — ~70–85% 1RM, 8–12 reps, short-moderate rest, fiber recruitment
  • Strength — ~75–95% 1RM, low reps, longer rest, force production
  • Power — ballistic / Olympic / plyometric, low reps, full recovery, acceleration

Sample Programs

One template per training outcome — tap to open. Adapt loads and exercises to the individual.

General Fitness
Warm-up circuit: kneeling opposite raise, wide-leg goodmorning, split-stance reaches, lateral squat w/reach2×12 · light
Modified deadlift4×6 · 60-70%
Front squat to MB overhead press3×8
Supine pull-ups4×AMAP
Bench push-ups3×8
Lateral squat walks w/front raise2×4 ea
Split-stance RDL3×8/leg
Low box step-ups + rev flyes (superset)2×12 / 2×10
Leg curl on ball + wide-leg mtn climbers + band face-pulls (circuit)2×10-12
Dynamic stretch5 min
Anaerobic Endurance
Warm-up circuit: goodmorning w/T-reach, reverse step-back w/OH reach, lunge w/lateral lean, ground sweeps2×12 · light
Neutral-grip deadlift3×6 · 65-80%
Bulgarian squats4×7/side
DB back flys4×12
DB chest press3×15
Glute-ham raise3×8
Lateral lunge w/rotational reach2×8 ea
45° cable pull-down + bench sit-ups (superset)2×15
MB reach + band pull-aparts + lateral step-overs + DB curl-to-press (circuit)3×7-15
Dynamic stretch5 min
Hypertrophy
Warm-up circuit: goodmorning w/IYT, reverse lunge w/OH reach, forward lunge w/rotation, push-up w/T reach2×12 · light
Bench press4×8-10 · 70-80%
Incline DB press3×8
Speed push-ups + cable flyes (superset)3×20s / 3×12
Tricep pull-overs + rope pull-downs (superset)3×10 / 3×15
Cable kickbacks3×15
MB rotation + V-sits (superset)2×8 / 2×12
Dynamic stretch5 min
Strength
Warm-up circuit: goodmorning, rev lunge w/MB rotation, forward lunge to MB press, MB squat swings2×12 · light
Box jumps (mod height)3×5
Back squat4×6-10 · 75-85%
Leg press3×6-8 · 80-85%
RDL3×6 · 70-85%
BB reverse lunges4×5/side
Nordic hamstrings + hanging leg raises (superset)4×6 / 4×8
MB slams3×15s
Adductor slides + lunge slides (superset)2×10s
Dynamic stretch5 min
Power
Warm-up circuit: goodmorning w/MB reach, three-reach squat, lateral lunge w/rotation, MB swings to OH squat2×12 · light
Clean pulls3×4 · 50-80%
Hang cleans4×3-4
Back squat + squat jumps (contrast)3×4 (>85%) / 3×6
Lateral ballistic box step-ups for height3×6/side
Jump pull-ups4×10s
Rebound push-ups3×7
KB swings + lateral bounds (superset)2×4/side
Nordic hamstrings + MB pullover to stand (superset)4×6 / 4×8
Dynamic stretch5 min

Source: National Council on Strength & Fitness (NCSF) — Strength & Conditioning Professional text. Paraphrased.

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The Master Plan
Weber Method
One periodized, whole-person system — train the body, sharpen the mind, and build the habits, all year round.

Your 4-Step Journey

The Method

The Year

Explore the Whole Method

💪 Muscle Maxing

How much work actually builds muscle — weekly sets per muscle group.

Weekly Volume by Training Goal
Maintenance
4 or fewer sets/mo.
Effective minimum — still drives substantial gains.
Growth · optimal
10–20
12–20 is the sweet spot. Maximized hypertrophy — recommended for most.
Plateau
Beyond 20–25
Diminishing — and potentially reversing — returns.

Volume only drives growth when sets are taken close to muscular failure — whether moderate loads (≈70–85% 1RM, 8–12 reps), heavier loads at lower reps, or lighter loads at higher reps.

Adapted from Schoenfeld, Ogborn & Krieger (2017).

⚡ Power Maxing

Express force fast — plyometrics, agility & reaction. From the Power Bucket.

Power Bucket — The Fitness Bucket Approach (Merica & Weber, JOPERD 2024).

🎯 Resistance Band Guide

Where you anchor the band changes the exercise. Two ways to dial in your setup.

Anchor Points by Height

Clip to a sturdy pole or rack at the right height.

High / Overhead
Lat pulldown, half-kneeling pulldown, triceps pushdown, face pull, bent-over rear fly, high-to-low chop, high-to-low press
Shoulder Height
Anti-rotation press-out, transverse rotation, chest fly, standing horizontal row
Waist / Mid
Half-kneeling horizontal row, triceps kickback, chest press, banded rotation
Knee Height
Quadruped overhead row, glute kickback
Low / Floor
Biceps curl, upright row, overhead triceps extension, side bend, low-to-high lift, low-to-high press

Exercises by Muscle Group

Each with its typical anchor point.

Chest
Waist / mid
Chest press, chest fly, incline press, incline fly, decline press (seated or standing)
Back
Waist, knee, or high
Half-kneeling horizontal row, bent-over row, half-kneeling pulldown, quadruped overhead row, seated row, face pull
Shoulders
Low / feet
Overhead press, lateral raise, front raise, upright row, rear/reverse fly, bent-arm lateral raise, trap shrug
Biceps
Low / feet
Supinated, pronated, hammer, and across-the-body curls; spider or chest-supported curl
Triceps
High; waist; low
Pushdown; kickback; overhead extension
Core
Shoulder, high, or low
Anti-rotation press-out, side-plank pull, high-to-low chop, low-to-high lift, transverse rotation, kneeling crunch
Legs / Full Body
Feet or low
Calf raise, hamstring curl, leg extension, reverse lunge with row, forward lunge with press, banded hinge, banded push-up, lateral band walk (side-step), loaded banded walk, banded leg lift

No rack? No problem. Many isolation moves — biceps curls, triceps kickbacks, lateral raises — anchor simply by standing on the band, using your bodyweight as the anchor.

🤸 Functional Training

The fitness bucket and the Certified Functional Strength Coach (CFSC) seasonal system — build any session, then periodize it across the year.

The Fitness Bucket

Every training day follows one recipe: Movement → Power → Strength → Conditioning. The buckets hold the health- and skill-related fitness components in repeatable, student-friendly guides.

Movement BucketBreathing, mobility, stability and dynamic stretch — hard to overfill. Prime the body before anything loads it.
Breathing▶ OPENMobility▶ OPENStability▶ OPENDynamic Stretches▶ OPEN
Power BucketOlympic, ballistic, plyometric and reactive work — performed after the warm-up, before strength. Pick or combine 2–3.
Plyometrics · 1▶ OPENPlyometrics · 2▶ OPENPlyometrics · 3▶ OPENPlyometrics · 4▶ OPENAgility · 1▶ OPENAgility · 2▶ OPENReaction Time▶ OPEN
Strength BucketLower (hip/knee), upper (push/pull), core (anterior/lateral/diagonal). Roughly 12–20 sets per body group per week.
Upper Body · 1▶ OPENUpper Body · 2▶ OPENUpper Body · 3▶ OPENLower Body · 1▶ OPENLower Body · 2▶ OPENCore · 1▶ OPENCore · 2▶ OPENCore · 3▶ OPENCore · 4▶ OPEN
Conditioning BucketZone 2 and interval work hidden inside games. Build the engine while keeping students engaged.
Low-Organized Games▶ OPENLow-Org Games · Glossary (PDF)▶ OPENSmall-Sided Games▶ OPENHIIT in PE · Guide▶ OPENHIIT · Demo▶ OPEN

CFSC Seasonal Periodization

The year is a macrocycle: 4 seasons (mesocycles) × 3 phases each = 12 monthly microcycles. Across a season intensity climbs and volume drops; then it turns over to Phase 1 with harder progressions.

Phase 1 · 2–3 × 12–15
Lower intensity, higher volume. Re-learn the movements; isometrics help groove form.
Phase 2 · 3 × 8–12
Moderate intensity. Own the eccentric (lowering) control.
Phase 3 · 2–3 × 5–8
Higher intensity, lower volume. Faster, dynamic concentrics — chops, presses, rows.
Volume — Low: 1–3×3–5 · Medium: 2–3×8–12 · High: 2–4×15–20.
Intensity — Low = muscular endurance (high volume) · Medium = hypertrophy (medium volume) · High = strength/power (low volume).
Example 12-Month Plan
MonthPhaseFocusGoal
JuneSummer P1Isometric · med vol · low-med intFundamentals
JulySummer P2Eccentric · low vol · med-high intControl
AugSummer P3Concentric · med vol · high intStrength
SeptFall P1Dynamic · low vol · high intSpeed
OctFall P2Isometric · low vol · med intControl
NovFall P3Concentric · high vol · med intStrength
DecWinter P1Eccentric · low vol · high intBody Awareness
JanWinter P2Dynamic · med vol · high intSpeed
FebWinter P3Concentric · high vol · med intPower
MarSpring P1Eccentric · med vol · med intHypertrophy
AprSpring P2Isometric · med vol · high intControl
MaySpring P3Dynamic · low vol · high intSpeed
3-Day Split
Mon full body, linear warm-up (sprint day) · Wed full body / upper emphasis, lateral warm-up · Fri full body / lower emphasis, multi-directional warm-up.
Strength & Conditioning Goals
1) Mitigate injuries in the gym · 2) Mitigate injuries in life · 3) Increase fitness and performance.
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📅 Seasonal Training Guide

The year runs in 4 seasons × 3 phases — twelve blocks. Intensity climbs across each season, then turns over and restarts at Phase 1 with progressed exercises.

Phase 1
2–3 × 12–15
1 warm-up set, then 2–3 sets of 12–15. Lower intensity — re-learn the movements; isometrics help groove form.
Phase 2
3 × 8–12
3 sets of 8–12. Moderate intensity — own the eccentric (lowering) control.
Phase 3
2–3 × 5–8
2–3 sets of 5–8. Higher intensity — faster, dynamic concentrics: chops, presses, rows.

Season turns over → back to Phase 1, but with harder exercise progressions than last cycle. Over the year: Winter · Spring · Summer · Fall, each running all three phases.

Mind & Philosophy

The four philosophy pillars every member gets, plus the full concept curriculum per level. The workout tab tells you what to do — this is where you learn why.

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The Weber Method

A direct line to your coach — no forums, no noise. Get an answer, or see where you stack up.

Dr. Jordan Weber
EdD · your coach — tap for bio
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1:1 coaching, custom programming, form review, and check-ins.
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For coaches, schools & facilities — curriculum, staff training, program design.

Tell me your goals and I’ll reply with the right fit.

AI answers from my own library. If it can't help, it routes you straight to me.

How many days a week should I train on the Adult BB track?
⚛ Weber AI
On the Adult Bodybuilding track, 4 training days hits the sweet spot — enough volume to grow, enough recovery to keep showing up. Use the Sunday-to-Sunday planner to place them.
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PROGRAM GUIDES
Browsable program guides — read and follow. Two versions of every bodybuilding plan: Weber-Built (his hand-made programs) and Evidence-Calibrated (volume tuned to research landmarks from the tagged dataset). Bars show weekly working-sets per muscle: below floor · maintain · grow · max.
Bodybuilding
BB · 2-Day (Full Body x2)WEBER-BUILT
Beginner
Day 1 BB Bench Press · Barbell Back Squat · Pull-Up · DB Shoulder Press
Day 2 DB Incline Press · Deadlift · Seated Row · Leg Press
Chest6
Back6
Shoulders6
Biceps3
Triceps4
Quads6
Hamstrings3
Glutes4
Intermediate
Day 1 BB Bench Press · Barbell Back Squat · Pull-Up · DB Shoulder Press · BB Curl · Tricep Pushdown · Seated Ham Curl
Day 2 DB Incline Press · Deadlift · Seated Row · Leg Press · Lateral Raise · Hammer Curl · OH Tricep Extension
Chest6
Back6
Shoulders12
Biceps6
Triceps10
Quads6
Hamstrings6
Glutes6
Advanced
Day 1 BB Bench Press · Barbell Back Squat · Pull-Up · DB Shoulder Press · BB Curl · Tricep Pushdown · Seated Ham Curl · Standing Calf Raise · Plank · Lateral Raise
Day 2 DB Incline Press · Deadlift · Seated Row · Leg Press · Lateral Raise · Hammer Curl · OH Tricep Extension · Leg Extension · Rope Crunch · Rear Delt Fly
Chest9
Back6
Shoulders18
Biceps6
Triceps10
Quads9
Hamstrings6
Glutes8
Calves3
Core6
BB · 2-Day (Full Body x2)EVIDENCE-CALIBRATED
Beginner
Day 1 BB Bench Press · Barbell Back Squat · Pull-Up · DB Shoulder Press
Day 2 DB Incline Press · Deadlift · Seated Row · Leg Press
Chest9
Back6
Shoulders4
Biceps3
Triceps4
Quads6
Hamstrings4
Glutes4
Intermediate
Day 1 BB Bench Press · Barbell Back Squat · Pull-Up · DB Shoulder Press · BB Curl · Tricep Pushdown · Seated Ham Curl
Day 2 DB Incline Press · Deadlift · Seated Row · Leg Press · Lateral Raise · Hammer Curl · OH Tricep Extension
Chest9
Back6
Shoulders8
Biceps12
Triceps10
Quads6
Hamstrings4
Glutes4
Advanced
Day 1 BB Bench Press · Barbell Back Squat · Pull-Up · DB Shoulder Press · BB Curl · Tricep Pushdown · Seated Ham Curl · Standing Calf Raise · Plank · Lateral Raise
Day 2 DB Incline Press · Deadlift · Seated Row · Leg Press · Lateral Raise · Hammer Curl · OH Tricep Extension · Leg Extension · Rope Crunch · Rear Delt Fly
Chest9
Back6
Shoulders14
Biceps12
Triceps10
Quads9
Hamstrings4
Glutes4
Calves3
Core3
BB · 3-Day (Upper / Lower / Full)WEBER-BUILT
Beginner
Upper BB Bench Press · Seated Row · DB Shoulder Press · Lat Pulldown
Lower Barbell Back Squat · Seated Ham Curl · Leg Press · Standing Calf Raise
Full Body Deadlift · DB Incline Press · Pull-Up · Lunge
Chest6
Back9
Shoulders7
Biceps4
Triceps4
Quads9
Hamstrings6
Glutes8
Calves3
Intermediate
Upper BB Bench Press · Seated Row · DB Shoulder Press · Lat Pulldown · BB Curl · Tricep Pushdown
Lower Barbell Back Squat · Seated Ham Curl · Leg Press · Standing Calf Raise · Leg Extension · Romanian Deadlift
Full Body Deadlift · DB Incline Press · Pull-Up · Lunge · Lateral Raise · Hammer Curl · Tricep Extension
Chest6
Back9
Shoulders10
Biceps8
Triceps10
Quads12
Hamstrings9
Glutes10
Calves3
Advanced
Upper BB Bench Press · Seated Row · DB Shoulder Press · Lat Pulldown · BB Curl · Tricep Pushdown · DB Incline Press · Lateral Raise
Lower Barbell Back Squat · Seated Ham Curl · Leg Press · Standing Calf Raise · Leg Extension · Romanian Deadlift · Rope Crunch · Hip Abduction
Full Body Deadlift · DB Incline Press · Pull-Up · Lunge · Lateral Raise · Hammer Curl · Tricep Extension · Hanging Leg Raise · Rear Delt Fly
Chest12
Back9
Shoulders16
Biceps8
Triceps11
Quads12
Hamstrings9
Glutes10
Calves3
Core6
BB · 3-Day (Upper / Lower / Full)EVIDENCE-CALIBRATED
Beginner
Upper BB Bench Press · Seated Row · DB Shoulder Press · Lat Pulldown
Lower Barbell Back Squat · Seated Ham Curl · Leg Press · Standing Calf Raise
Full Body Deadlift · DB Incline Press · Pull-Up · Lunge
Chest9
Back9
Shoulders4
Biceps8
Triceps4
Quads9
Hamstrings5
Glutes6
Calves3
Intermediate
Upper BB Bench Press · Seated Row · DB Shoulder Press · Lat Pulldown · BB Curl · Tricep Pushdown
Lower Barbell Back Squat · Seated Ham Curl · Leg Press · Standing Calf Raise · Leg Extension · Romanian Deadlift
Full Body Deadlift · DB Incline Press · Pull-Up · Lunge · Lateral Raise · Hammer Curl · Tricep Extension
Chest9
Back9
Shoulders8
Biceps14
Triceps10
Quads12
Hamstrings8
Glutes8
Calves3
Advanced
Upper BB Bench Press · Seated Row · DB Shoulder Press · Lat Pulldown · BB Curl · Tricep Pushdown · DB Incline Press · Lateral Raise
Lower Barbell Back Squat · Seated Ham Curl · Leg Press · Standing Calf Raise · Leg Extension · Romanian Deadlift · Rope Crunch · Hip Abduction
Full Body Deadlift · DB Incline Press · Pull-Up · Lunge · Lateral Raise · Hammer Curl · Tricep Extension · Hanging Leg Raise · Rear Delt Fly
Chest12
Back9
Shoulders15
Biceps14
Triceps12
Quads12
Hamstrings8
Glutes8
Calves3
Core6
BB · 4-Day (Upper / Lower / Upper / Lower)WEBER-BUILT
Beginner
Upper A BB Bench Press · Seated Row · DB Shoulder Press · BB Curl
Lower A Barbell Back Squat · Seated Ham Curl · Standing Calf Raise
Upper B DB Incline Press · Pull-Up · Lateral Raise
Lower B Deadlift · Leg Press · Plate Loaded Seated Bent Knee Calf Raise
Chest6
Back6
Shoulders9
Biceps6
Triceps4
Quads6
Hamstrings6
Glutes6
Calves6
Intermediate
Upper A BB Bench Press · Seated Row · DB Shoulder Press · BB Curl · Tricep Pushdown · Lat Pulldown
Lower A Barbell Back Squat · Seated Ham Curl · Standing Calf Raise · Leg Extension · Romanian Deadlift
Upper B DB Incline Press · Pull-Up · Lateral Raise · Hammer Curl · OH Tricep Extension · Seated Row
Lower B Deadlift · Leg Press · Plate Loaded Seated Bent Knee Calf Raise · Leg Extension · Prone Ham Curl
Chest6
Back12
Shoulders14
Biceps9
Triceps10
Quads12
Hamstrings12
Glutes12
Calves6
Advanced
Upper A BB Bench Press · Seated Row · DB Shoulder Press · BB Curl · Tricep Pushdown · Lat Pulldown · Lateral Raise · Incline Cable Fly
Lower A Barbell Back Squat · Seated Ham Curl · Standing Calf Raise · Leg Extension · Romanian Deadlift · Hip Adduction · Rope Crunch
Upper B DB Incline Press · Pull-Up · Lateral Raise · Hammer Curl · OH Tricep Extension · Seated Row · Rear Delt Fly · Cable Fly
Lower B Deadlift · Leg Press · Plate Loaded Seated Bent Knee Calf Raise · Leg Extension · Prone Ham Curl · Hip Abduction · Hanging Leg Raise
Chest15
Back12
Shoulders20
Biceps9
Triceps10
Quads12
Hamstrings12
Glutes12
Calves6
Core6
BB · 4-Day (Upper / Lower / Upper / Lower)EVIDENCE-CALIBRATED
Beginner
Upper A BB Bench Press · Seated Row · DB Shoulder Press · BB Curl
Lower A Barbell Back Squat · Seated Ham Curl · Standing Calf Raise
Upper B DB Incline Press · Pull-Up · Lateral Raise
Lower B Deadlift · Leg Press · Plate Loaded Seated Bent Knee Calf Raise
Chest9
Back6
Shoulders8
Biceps9
Triceps4
Quads6
Hamstrings4
Glutes4
Calves6
Intermediate
Upper A BB Bench Press · Seated Row · DB Shoulder Press · BB Curl · Tricep Pushdown · Lat Pulldown
Lower A Barbell Back Squat · Seated Ham Curl · Standing Calf Raise · Leg Extension · Romanian Deadlift
Upper B DB Incline Press · Pull-Up · Lateral Raise · Hammer Curl · OH Tricep Extension · Seated Row
Lower B Deadlift · Leg Press · Plate Loaded Seated Bent Knee Calf Raise · Leg Extension · Prone Ham Curl
Chest9
Back12
Shoulders8
Biceps15
Triceps10
Quads12
Hamstrings10
Glutes8
Calves6
Advanced
Upper A BB Bench Press · Seated Row · DB Shoulder Press · BB Curl · Tricep Pushdown · Lat Pulldown · Lateral Raise · Incline Cable Fly
Lower A Barbell Back Squat · Seated Ham Curl · Standing Calf Raise · Leg Extension · Romanian Deadlift · Hip Adduction · Rope Crunch
Upper B DB Incline Press · Pull-Up · Lateral Raise · Hammer Curl · OH Tricep Extension · Seated Row · Rear Delt Fly · Cable Fly
Lower B Deadlift · Leg Press · Plate Loaded Seated Bent Knee Calf Raise · Leg Extension · Prone Ham Curl · Hip Abduction · Hanging Leg Raise
Chest15
Back12
Shoulders16
Biceps15
Triceps10
Quads12
Hamstrings10
Glutes8
Calves6
Core6
BB · 5-Day (Weber Staple)WEBER-BUILT
Beginner
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise
Chest15
Back15
Shoulders12
Biceps14
Triceps8
Quads9
Hamstrings9
Glutes9
Calves6
Intermediate
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl
Chest15
Back24
Shoulders17
Biceps18
Triceps11
Quads9
Hamstrings15
Glutes12
Calves6
Core3
Advanced
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up · Leg Press · Cable Oblique Rotation
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher · Machine Dip · Narrow Grip Bench Press
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row · Preacher Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction · Rope Crunch · Hip Adduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl · Loaded Dips · Rear Delt Fly
Chest27
Back30
Shoulders22
Biceps24
Triceps16
Quads12
Hamstrings15
Glutes14
Calves6
Core9
BB · 5-Day (Weber Staple)EVIDENCE-CALIBRATED
Beginner
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise
Chest15
Back15
Shoulders13
Biceps16
Triceps8
Quads9
Hamstrings7
Glutes4
Calves6
Intermediate
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl
Chest18
Back24
Shoulders15
Biceps22
Triceps12
Quads9
Hamstrings13
Glutes8
Calves6
Core3
Advanced
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up · Leg Press · Cable Oblique Rotation
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher · Machine Dip · Narrow Grip Bench Press
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row · Preacher Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction · Rope Crunch · Hip Adduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl · Loaded Dips · Rear Delt Fly
Chest26
Back24
Shoulders20
Biceps26
Triceps18
Quads12
Hamstrings14
Glutes9
Calves6
Core9
BB · 6-Day (Staple + Arms)WEBER-BUILT
Beginner
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher
Chest15
Back15
Shoulders15
Biceps20
Triceps14
Quads9
Hamstrings9
Glutes9
Calves6
Intermediate
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback
Chest15
Back24
Shoulders20
Biceps24
Triceps20
Quads9
Hamstrings15
Glutes12
Calves6
Core3
Advanced
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up · Leg Press · Cable Oblique Rotation
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher · Machine Dip · Narrow Grip Bench Press
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row · Preacher Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction · Rope Crunch · Hip Adduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl · Loaded Dips · Rear Delt Fly
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback · Cross Body Curl · OH Tricep Extension
Chest27
Back30
Shoulders28
Biceps33
Triceps28
Quads12
Hamstrings15
Glutes14
Calves6
Core9
BB · 6-Day (Staple + Arms)EVIDENCE-CALIBRATED
Beginner
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher
Chest15
Back15
Shoulders13
Biceps22
Triceps14
Quads9
Hamstrings7
Glutes4
Calves6
Intermediate
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback
Chest18
Back24
Shoulders15
Biceps32
Triceps21
Quads9
Hamstrings13
Glutes8
Calves6
Core3
Advanced
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up · Leg Press · Cable Oblique Rotation
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher · Machine Dip · Narrow Grip Bench Press
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row · Preacher Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction · Rope Crunch · Hip Adduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl · Loaded Dips · Rear Delt Fly
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback · Cross Body Curl · OH Tricep Extension
Chest26
Back24
Shoulders20
Biceps38
Triceps30
Quads12
Hamstrings14
Glutes9
Calves6
Core9
BB · 7-Day (Staple + Arms + Shoulders)WEBER-BUILT
Beginner
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher
Shoulders DB Shoulder Press · Lateral Raise · Rear Delt Fly · Single Arm Lateral Cable Raise
Chest18
Back15
Shoulders24
Biceps20
Triceps14
Quads9
Hamstrings9
Glutes9
Calves6
Intermediate
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback
Shoulders DB Shoulder Press · Lateral Raise · Rear Delt Fly · Single Arm Lateral Cable Raise · DB Front Raise · Upright Row
Chest18
Back27
Shoulders35
Biceps26
Triceps21
Quads9
Hamstrings15
Glutes12
Calves6
Core3
Advanced
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up · Leg Press · Cable Oblique Rotation
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher · Machine Dip · Narrow Grip Bench Press
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row · Preacher Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction · Rope Crunch · Hip Adduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl · Loaded Dips · Rear Delt Fly
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback · Cross Body Curl · OH Tricep Extension
Shoulders DB Shoulder Press · Lateral Raise · Rear Delt Fly · Single Arm Lateral Cable Raise · DB Front Raise · Upright Row · Standing OH BB Press · BB Shrug
Chest30
Back33
Shoulders46
Biceps34
Triceps29
Quads12
Hamstrings15
Glutes14
Calves6
Core9
BB · 7-Day (Staple + Arms + Shoulders)EVIDENCE-CALIBRATED
Beginner
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher
Shoulders DB Shoulder Press · Lateral Raise · Rear Delt Fly · Single Arm Lateral Cable Raise
Chest18
Back15
Shoulders23
Biceps22
Triceps15
Quads9
Hamstrings7
Glutes4
Calves6
Intermediate
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback
Shoulders DB Shoulder Press · Lateral Raise · Rear Delt Fly · Single Arm Lateral Cable Raise · DB Front Raise · Upright Row
Chest21
Back24
Shoulders28
Biceps32
Triceps22
Quads9
Hamstrings13
Glutes8
Calves6
Core3
Advanced
Legs Standing Calf Raise · Leg Extension · BB Deadlift · Seated Ham Curl · Back Extension · Decline Sit-Up · Leg Press · Cable Oblique Rotation
Chest & Tricep DB Chest Fly · BB Bench Press · DB Incline Press · Tricep Pushdown · Reverse Lat Pulldown · BB Skull Crusher · Machine Dip · Narrow Grip Bench Press
Back & Bicep Pull-Up · Bent Over Row · Lat Pulldown · Lateral Raise · Cable Curl · Cable Pullover · Low Cable Row · Preacher Curl
Legs x Core Plate Loaded Seated Bent Knee Calf Raise · Prone Ham Curl · Barbell Back Squat · Leg Extension · Back Extension · Hip Abduction · Rope Crunch · Hip Adduction
Upper Incline Cable Fly · Incline Bench Press · Lat Pulldown · Seated Row · Cable Curl · Lateral Raise · DB Shoulder Press · Hammer Curl · Loaded Dips · Rear Delt Fly
Arms DB Curl · OH Tricep Extension · Spider Curl · BB Skull Crusher · Hammer Curl · Tricep Kickback · Cross Body Curl · OH Tricep Extension
Shoulders DB Shoulder Press · Lateral Raise · Rear Delt Fly · Single Arm Lateral Cable Raise · DB Front Raise · Upright Row · Standing OH BB Press · BB Shrug
Chest28
Back24
Shoulders34
Biceps38
Triceps33
Quads12
Hamstrings14
Glutes9
Calves6
Core9
Athletic
Athletic · 2-Day · Full BodyFUNCTIONAL
Beginner — rungs
Full Body 1 Power: MB Slam | Push-Up Hold · Box Goblet Squat · Front Plank || TRX Row · Assisted 1-Leg SLDL · Side Plank || ½-Kneel Landmine Press · X-Pulldown · Bear Plank Tap
Full Body 2 Power: MB Slam | Push-Up Hold · Box Goblet Squat · Front Plank || TRX Row · Assisted 1-Leg SLDL · Side Plank || ½-Kneel Landmine Press · X-Pulldown · Bear Plank Tap
Intermediate — rungs
Full Body 1 Power: Broad Jump | Push-Up · Goblet / RFE Split Squat · Stability-Ball Rollout || Bench-Straddle DB Row · KB Deadlift / 1-Leg SLDL · Suitcase Carry || ½-Kneel 1-Arm Press · Chin-Up (hold+ecc) · ½-Kneel Anti-Rotation
Full Body 2 Power: Broad Jump | Push-Up · Goblet / RFE Split Squat · Stability-Ball Rollout || Bench-Straddle DB Row · KB Deadlift / 1-Leg SLDL · Suitcase Carry || ½-Kneel 1-Arm Press · Chin-Up (hold+ecc) · ½-Kneel Anti-Rotation
Advanced — rungs
Full Body 1 Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · 1-Leg Squat · Wheel Rollout || Standing 1-Arm 1-Leg Row · 2 KB 1-Leg SLDL · Side-Plank Row || Standing 1-Arm Press · Weighted Chin-Up · Dynamic Chop & Lift
Full Body 2 Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · 1-Leg Squat · Wheel Rollout || Standing 1-Arm 1-Leg Row · 2 KB 1-Leg SLDL · Side-Plank Row || Standing 1-Arm Press · Weighted Chin-Up · Dynamic Chop & Lift
Each session: Foam Roll → Mobility → Dynamic → Power → Strength (3 pods × A/B/C, 90s rest) → Conditioning.
Athletic · 3-Day · Full BodyFUNCTIONAL
Beginner — rungs
Full Body 1 Power: MB Slam | Push-Up Hold · Box Goblet Squat · Front Plank || TRX Row · Assisted 1-Leg SLDL · Side Plank || ½-Kneel Landmine Press · X-Pulldown · Bear Plank Tap
Full Body 2 Power: MB Slam | Push-Up Hold · Box Goblet Squat · Front Plank || TRX Row · Assisted 1-Leg SLDL · Side Plank || ½-Kneel Landmine Press · X-Pulldown · Bear Plank Tap
Full Body 3 Power: MB Slam | Push-Up Hold · Box Goblet Squat · Front Plank || TRX Row · Assisted 1-Leg SLDL · Side Plank || ½-Kneel Landmine Press · X-Pulldown · Bear Plank Tap
Intermediate — rungs
Full Body 1 Power: Broad Jump | Push-Up · Goblet / RFE Split Squat · Stability-Ball Rollout || Bench-Straddle DB Row · KB Deadlift / 1-Leg SLDL · Suitcase Carry || ½-Kneel 1-Arm Press · Chin-Up (hold+ecc) · ½-Kneel Anti-Rotation
Full Body 2 Power: Broad Jump | Push-Up · Goblet / RFE Split Squat · Stability-Ball Rollout || Bench-Straddle DB Row · KB Deadlift / 1-Leg SLDL · Suitcase Carry || ½-Kneel 1-Arm Press · Chin-Up (hold+ecc) · ½-Kneel Anti-Rotation
Full Body 3 Power: Broad Jump | Push-Up · Goblet / RFE Split Squat · Stability-Ball Rollout || Bench-Straddle DB Row · KB Deadlift / 1-Leg SLDL · Suitcase Carry || ½-Kneel 1-Arm Press · Chin-Up (hold+ecc) · ½-Kneel Anti-Rotation
Advanced — rungs
Full Body 1 Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · 1-Leg Squat · Wheel Rollout || Standing 1-Arm 1-Leg Row · 2 KB 1-Leg SLDL · Side-Plank Row || Standing 1-Arm Press · Weighted Chin-Up · Dynamic Chop & Lift
Full Body 2 Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · 1-Leg Squat · Wheel Rollout || Standing 1-Arm 1-Leg Row · 2 KB 1-Leg SLDL · Side-Plank Row || Standing 1-Arm Press · Weighted Chin-Up · Dynamic Chop & Lift
Full Body 3 Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · 1-Leg Squat · Wheel Rollout || Standing 1-Arm 1-Leg Row · 2 KB 1-Leg SLDL · Side-Plank Row || Standing 1-Arm Press · Weighted Chin-Up · Dynamic Chop & Lift
Each session: Foam Roll → Mobility → Dynamic → Power → Strength (3 pods × A/B/C, 90s rest) → Conditioning.
Athletic · 4-Day · Upper/LowerFUNCTIONAL
Beginner — rungs
Upper A Power: MB Slam | Push-Up Hold · X-Pulldown · Front Plank || TRX Row · ½-Kneel Landmine Press · Bear Plank Tap || Push-Up Hold · TRX Row · Side Plank
Lower A Power: MB Slam | Box Goblet Squat · Assisted 1-Leg SLDL · Front Plank || Box Goblet Squat · Assisted 1-Leg SLDL · Side Plank || Box Goblet Squat · Assisted 1-Leg SLDL · Bear Plank Tap
Upper B Power: MB Slam | Push-Up Hold · X-Pulldown · Front Plank || TRX Row · ½-Kneel Landmine Press · Bear Plank Tap || Push-Up Hold · TRX Row · Side Plank
Lower B Power: MB Slam | Box Goblet Squat · Assisted 1-Leg SLDL · Front Plank || Box Goblet Squat · Assisted 1-Leg SLDL · Side Plank || Box Goblet Squat · Assisted 1-Leg SLDL · Bear Plank Tap
Intermediate — rungs
Upper A Power: Broad Jump | Push-Up · Chin-Up (hold+ecc) · Stability-Ball Rollout || Bench-Straddle DB Row · ½-Kneel 1-Arm Press · ½-Kneel Anti-Rotation || Push-Up · Bench-Straddle DB Row · Suitcase Carry
Lower A Power: Broad Jump | Goblet / RFE Split Squat · KB Deadlift / 1-Leg SLDL · Stability-Ball Rollout || Goblet / RFE Split Squat · KB Deadlift / 1-Leg SLDL · Suitcase Carry || Goblet / RFE Split Squat · KB Deadlift / 1-Leg SLDL · ½-Kneel Anti-Rotation
Upper B Power: Broad Jump | Push-Up · Chin-Up (hold+ecc) · Stability-Ball Rollout || Bench-Straddle DB Row · ½-Kneel 1-Arm Press · ½-Kneel Anti-Rotation || Push-Up · Bench-Straddle DB Row · Suitcase Carry
Lower B Power: Broad Jump | Goblet / RFE Split Squat · KB Deadlift / 1-Leg SLDL · Stability-Ball Rollout || Goblet / RFE Split Squat · KB Deadlift / 1-Leg SLDL · Suitcase Carry || Goblet / RFE Split Squat · KB Deadlift / 1-Leg SLDL · ½-Kneel Anti-Rotation
Advanced — rungs
Upper A Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · Weighted Chin-Up · Wheel Rollout || Standing 1-Arm 1-Leg Row · Standing 1-Arm Press · Dynamic Chop & Lift || Feet-Elevated / Ring Push-Up · Standing 1-Arm 1-Leg Row · Side-Plank Row
Lower A Power: Depth Jump / Bound | 1-Leg Squat · 2 KB 1-Leg SLDL · Wheel Rollout || 1-Leg Squat · 2 KB 1-Leg SLDL · Side-Plank Row || 1-Leg Squat · 2 KB 1-Leg SLDL · Dynamic Chop & Lift
Upper B Power: Depth Jump / Bound | Feet-Elevated / Ring Push-Up · Weighted Chin-Up · Wheel Rollout || Standing 1-Arm 1-Leg Row · Standing 1-Arm Press · Dynamic Chop & Lift || Feet-Elevated / Ring Push-Up · Standing 1-Arm 1-Leg Row · Side-Plank Row
Lower B Power: Depth Jump / Bound | 1-Leg Squat · 2 KB 1-Leg SLDL · Wheel Rollout || 1-Leg Squat · 2 KB 1-Leg SLDL · Side-Plank Row || 1-Leg Squat · 2 KB 1-Leg SLDL · Dynamic Chop & Lift
Each session: Foam Roll → Mobility → Dynamic → Power → Strength (3 pods × A/B/C, 90s rest) → Conditioning.

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Gain, Maintain, or Lose Weight
Age
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Training Visuals · see how it works
Lab · 01 · Headliner
See it fire · drag the load
Muscle Firing
Lab · 02
Inside the rep zones
1RM
78% of 1RM · ~8 repsHypertrophy
Open the full visual on 1RM% →
Lab · 03
RIR — Reps in Reserve
Hypertrophy
solid = performed · dashed = in reserve
0 · failure5 · fresh
Lab · 04
Energy System Continuum
Phosphagen

Effort duration decides which engine powers the work — and that sets your force output, the muscle fibers you recruit, and what each set actually trains. Drag the slider.

Contributions are approximate and overlap — no system works alone. Model after Gastin (2001) & NSCA bioenergetics.
Lab · 05 · Body Systems
How your body works — 8 systems, head to toe.

Build a Plate

USDA MyPlate, gamified. Two ways to play.

Trophy Room

Badges unlock automatically as you train, fuel, and stay consistent.

Disclaimer: Not medical advice. Consult a physician before starting any training program. Train at your own risk.
The Weber Method · Weber Wellness

The Zen Method

Mental fitness is trainable. Stress is adjustable. Your body adapts to exactly what you ask of it — here is how that actually works, slider by slider.

Dr. Jordan Weber, EdD · evidence-based wellness, no hype

Zen · Mind
Zen Mind
Philosophy, mindset & accountability — the 10 concepts that anchor the work.
Ranked by evidence · strongest first

The 10 Zen Health Concepts

A hierarchy of what actually lowers stress, ordered by the weight of the research behind it. Tap any rung to open the why and a video.

Ranking reflects the broad direction of the evidence (effect sizes for cortisol, HPA-axis regulation, and stress symptoms), not a fixed law. Foundations like sleep and training earn the top rungs because nearly everything else works better when they're in place.
Zen · Lab
Zen Lab
Hands-on gadgets — play with stress, load and recovery in real time.
Games · tap to feel it drop

Stress, Made Visible

Stress isn't a mood you're stuck with — it's a physiological state you can steer. Play with these and watch the needle move.

The Heavy Bag

Every round burns off a little more
Cortisol / stress load
Calm (parasympathetic)
Rounds: 0

Box Breathing (4·4·4·4)

Exhale-led breathing flips the calm switch fastest
Press start
0 cycles
Respiratory arousal
Heart-rate variability
Low
Slow, exhale-emphasized breathing pulls the vagal brake — heart rate falls, HRV climbs, and the stress axis quiets within minutes.

Fight-or-Flight ⇄ Rest-and-Digest

Same body, two operating modes
Current mode
Sympathetic
Heart rate
96 bpm
State
Alert, primed, energy mobilized
Zen · Systems
Zen Systems
Your body’s systems, illustrated — how the machinery actually runs.
Physiology · the chemical messengers

The Endocrine Engine

Hormones are the body’s text messages — tiny signals that decide whether you build, burn, store, or stress. Tap a gland to see what it sends and what that signal does.

The Gland Map

Tap a node or a name

Training Response Lab

How the signals shift when you train

▲ rises · ▼ falls during/after a session. Acute responses — the direction your hormones move with that style of training.

Why this lives in the Zen Method: the same hormones run your mood and recovery. Chronic cortisol from poor sleep or overtraining blocks the anabolic work of testosterone, GH, and IGF. Train hard, then sleep and recover so melatonin and the anabolic signals can do their job. Stress management isn’t separate from gains — it’s upstream of them.
▶ Jordan Weber Education
Zen · Protocols
Zen Protocols
Being adaptable — the protocols behind real, lasting health.
Diagrams · drag to train

The Adaptation Lab

Move each dimmer to the right to "train more." Watch the tissue respond. Every adaptation here is specific — the body builds exactly what the stimulus demands.

Hypertrophy Dimmer

Volume + moderate-heavy loads → bigger muscle
cross-section
Cross-sectional area
+14%
Driver
Sarcomeres added in parallel

Power Dimmer

Explosive intent → fast-twitch & rate of force
Fiber mix Type II Power output
Vertical jump
18 in
Type II fiber share
42%

Strength Dimmer

Heavy loads → neural drive + the number on the bar
135 lb bench press
Estimated 1RM
155 lb
Main driver
Neural — recruitment & rate coding

Zone 2 / Endurance Dimmer

Easy aerobic volume → mitochondria, Type I, a bigger pump
mitochondria stroke volume ↑
Resting heart rate
68 bpm
Mitochondrial density
Baseline
Why easy works: Zone 2 keeps you in "rest-and-digest," enlarging the heart's chambers (eccentric cardiac hypertrophy) and stacking mitochondria — the engines that turn fat into fuel. Layer one harder session on top each week for the biggest mitochondrial signal.
Nutrition · honest & flexible

Zen Health

No moralizing about food. Hit your calories, protein, and water, and the rest is yours. Here's the math — and yes, the real menu.

The First Law: Energy Balance

Calories in vs. calories out — the only switch that moves weight
IN OUT
Net
Maintenance
Thermodynamics, plainly: energy can't appear or vanish. A surplus is stored, a deficit is spent. Diet "magic" is just a long way of creating one of those two states. Track honestly and the body does the accounting for you.
Your daily targets

Three numbers, one bodyweight

Enter your weight to get the simple anchors. Everything else is flexible.

lb
Protein floor (½ bw in g)
90 g/day
Water (½ bw in oz)
90 oz/day
Caffeine — general cap
≤ 350 mg
On caffeine, straight talk: mainstream guidance lands around 400 mg/day for healthy adults; this app suggests roughly ≤350 mg under 200 lb and up to ~500 mg over 200 lb. Personally, Dr. Weber runs higher — about 500–800 mg across energy drinks, coffee with creamer, and Evogen pre-workout. That's his lived number, shared honestly — not a target to copy. Caffeine tolerance is individual; if you get jitter, poor sleep, or a racing heart, you're over your line.
Worth it

The short, evidence-backed list

Most of the shelf is noise. A few earn their spot:

Creatine 3–5 g/day Omega-3 (EPA/DHA) Vitamin D₃ A basic multivitamin Caffeine (within limits)

Food first, supplements to fill gaps — not to rescue a poor diet.

Flexible dieting

"Yes, I eat this too."

Honesty matters. Hitting your targets leaves real room for real food:

CheeseburgersPizzaChicken wings YogurtFrench toastCereal OatmealSnacksCandyIce cream

No "clean/dirty" labels. Calories, protein, and hydration set the frame; preference fills it.

Zen · The Black Pill
The Black Pill
Hard truths — dispelling the biggest myths in fitness and health.
2026 wellness · tap to flip

Myth-Busting the New Age

A new wave of "biohacks" trades evidence for vibes — and some are genuinely risky. Tap each card to turn the claim over.

The pattern to watch: when a trend asks you to remove whole food groups, distrust ordinary safe foods, drink something unpasteurized, or route your blood through an unregulated procedure for "longevity," the burden of proof is on the trend — and right now most of these can't meet it.
Open on YouTube ↗