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 W123 changes · 1 area
Actuals vs plan — applying locks next week's baseline.
origin · Weekly review W1
STRENGTH · VOLUME
Flexion · W2 target
4→
Anti-Extension · W2 target
3→
Anti-Rotation · W2 target
3→
Anti-Lateral Flexion · W2 target
3→
Wrist Flexion · W2 target
7→
Wrist Extension · W2 target
7→
Elbow Extension · W2 target
13→
Elbow Flexion · W2 target
15.8→
Horizontal Pull · W2 target
9→
Vertical Pull · W2 target
9.6→
Traps · W2 target
8.5→
Erector Spinae · W2 target
7.6→
Horizontal Push · W2 target
6.5→
Horizontal Fly · W2 target
6→
Quads · W2 target
11.8→
Hinge · W2 target
10→
Glutes · W2 target
8.4→
Plantar Flexion · W2 target
10→
Adductors · W2 target
5→
Abductors · W2 target
5→
Side Delts · W2 target
16→
Rear Delts · W2 target
9.3→
Front Delts · W2 target
6.5→
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