The method

WHY THE PLAN LOOKS LIKE THIS

Every engine decision has a citation behind it.

We're not asking for faith. The engine is built on published evidence, and every plan explains its why.

• Frequency ≥2×/week per muscle

  — maximizes hypertrophy at equal volume (Schoenfeld et al., meta-analysis).

• 10-20 sets/muscle/week, close to failure

  — the best-return range; diminishing returns above it (Schoenfeld 2017; recent meta-regressions).

• Overhead triceps extension

  — ~40% more long-head growth than pushdowns (Maeo 2023). That's why it's in your plan.

• Progressive overload with stable exercises

  — rotating exercises weekly hurts; systematic variation belongs between blocks (Kassiano et al.).

When Forjium changes your plan, it tells you why. Method transparency, not sweet talk.