MACRO
01
MESO
#4
WEEK / PHASE
W4 ACCUM
BLOCK
DEFICIT
← ALL CHANGE SETS
W1W2W3W4W5W6W7
CALORIES · WK AVG
— / —
0/7 days logged
PROTEIN · FUNCTIONAL
— / —g
hit 0/7d · collagen-adj
WEIGHT Δ · WEEK
—
insufficient data · ≥14d trend
RULE AUDIT
CLEAN
all hard rules hold
WEEKLYWeekly review · 2026 #4 W423 changes · 1 area
Actuals vs plan — applying locks next week's baseline.
origin · Weekly review W4
STRENGTH · VOLUME
Flexion · W5 target
4→
Anti-Extension · W5 target
3→
Anti-Rotation · W5 target
3→
Anti-Lateral Flexion · W5 target
3→
Wrist Flexion · W5 target
8→
Wrist Extension · W5 target
8→
Elbow Extension · W5 target
15.5→
Elbow Flexion · W5 target
17→
Horizontal Pull · W5 target
10→
Vertical Pull · W5 target
10.6→
Traps · W5 target
9→
Erector Spinae · W5 target
8.1→
Horizontal Push · W5 target
6.5→
Horizontal Fly · W5 target
7→
Quads · W5 target
12.8→
Hinge · W5 target
12→
Glutes · W5 target
9.9→
Plantar Flexion · W5 target
12→
Adductors · W5 target
6→
Abductors · W5 target
6→
Side Delts · W5 target
17→
Rear Delts · W5 target
10→
Front Delts · W5 target
7.7→
VALIDATOR✓ ALL CLEAR
Effective ≤ MRV × 0.88PASS
all groups within phase cap
Side-delt ≤ 18/wkPASS
within weekly cap
≤6 sets/group/session (8 P1–P3 waiver)PASS
≥2×/wk (synergist counts)PASS
Min gap ≥ days-to-recoverPASS
Per-session compound floorPASS
Program ≥ 60% compoundPASS
Priority shift ≤ ±2 tiers/groupPASS
Concurrent ≥8h lift/Z4 gapPASS
applies only through canonical writers, audited
PROJECTED STATE
no volume changes in the accepted set