General education only

This guide provides general fitness education. It is not medical advice, diagnosis, treatment, rehabilitation, or individualized coaching. Results and tolerances vary.

Before training

If you have a health condition, injury, or concern about beginning exercise, seek appropriate professional guidance first. Choose loads you can control and follow facility rules.

Stop immediately

Stop for sharp pain, dizziness, or unusual symptoms. End the set when you cannot maintain the intended movement or technique.

Equipment responsibility

Inspect machine adjustments, pads, pins, cables, and attachments before use. Use equipment as intended and ask facility staff if you are unsure how to set it up safely.

Four sessions each week

• Day 1: Squat
• Day 2: Bench
• Day 3: Deadlift
• Day 4: Upper, led by overhead press

A Monday / Tuesday / Thursday / Friday schedule matches the program spacing. Keep the workouts in order.

One clear main lift

Each session starts with the listed warm-up rows, one top set and one back-off set. Squat and bench days also have a supplemental barbell lift.

Accessory work follows. The main lifts are fixed; listed accessory alternatives are for equipment availability, not extra exercises.

Choose a useful starting load

Use a load that lets you reach the listed reps while keeping the assigned clean reps in reserve. Use your last logged performance as a starting point, not a number you must beat.

For rep-range accessory work, reach the top of the range with the prescribed control and RIR before adding load. Follow any more specific progression cue in Notes.

Read the rows

W marks a warm-up. The numbered rows are working sets; Everfit keeps their position numbers after the warm-ups, so the first working row may be 3 or 4.

A blank Load cell is yours to record. Blank Tempo means there is no numerical tempo code assigned. Written pauses still apply.

Rest and execution

Take the rest range shown before the next set. Keep your setup, range of motion and movement control consistent. End a set when you lose the prescribed technique.

Do not add supersets or intensity methods. Complete the listed work in order.

Use the right instruction page

The Foundation page explains the Week 1 loading sequence and recovery adjustments.

A broad phase range describes the phase; follow the specific row for your current week.

No automatic deload

If performance declines for two consecutive sessions, soreness persists beyond 72 hours, or joint comfort and recovery worsen, reduce working sets by 30-40%, add about 2 RIR, and remove optional intensity methods until recovery returns.

During Foundation and Intensification, the lift-specific instructions also omit the main-lift back-off. Squat day omits paused squats; bench day omits close-grip bench.

Keep the useful work

The reduced-work option is a response to declining recovery, not a requirement to push through pain. Stop any exercise you cannot perform safely.

Use the Week 1 targets shown in this preview. Later training belongs to the full schedule.

Squat, bench and overhead press

The main lift has three warm-up rows: empty bar, light ramp and medium ramp. Follow the reps and RIR printed on that workout. These rows prepare you for the top set; they are not extra working sets.

Use a stable setup, and set rack safeties or arrange appropriate spotting before lifting.

Deadlift

Use the two listed full-height warm-up rows: light, then medium. Keep your chosen stance consistent, brace and reset every rep.

The row after those warm-ups is the top set. The final main-lift row is the back-off.