Trains quads first, with real work landing on chest, front delts, triceps and more.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Full-body movement finishing in a jump; the concentric is explosive, the descent controlled enough to protect the shoulders.
Chest to floor, then drive up and jump. Quality over speed once fatigue arrives.
Derived from tempo research on this movement class.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.