- For each exercise slot only a total number of reps and a percentage of the training max is prescribed. The number of sets and number of reps per set is left up to the user (ideally leaving less than 4 reps in reserve)
- The total number of reps is prescribed by the HNFM metric which is h = r/(1-i)^2 where r is the total amount of reps, and i is the intensity as a fraction of the 1RM. Given h and i, the total number of reps is h (1-i)^2.
- The percentage used for T1 exercises is increased linearly through the weeks. The percentage for T2 exercises is that of T1 exercises minus 5 percents.
- Supplementary exercises can be rotated each week if necessary. On weeks 6 and 12, test the training maxes with an AMRAP and adjust it.
- Intensity is increased linearly week to week
Training Split
| DAY 1 | DAY 2 | DAY 3 | DAY 4 |
| Squat (T1) | Deadlift (T1) | Squat (T2) | RDL (T2) |
| Bench (T1) | Feet Up Bench (T2) | Wide Grip Bench (T2) | Press (T1) |
| Press Supplement (T3) | Squat Supplement (T3) | Close Grip Incline (T2) | Deadlift Supplement (T3) |
| Squat | Bench | Deadlift | Press |
| Mid (500) | High (600) | Low (400) | High (600) |
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| T1 Intensity | 70% | 70% | 73% | 75% | 78% | Test | 80% | 83% | 85% | 88% | 90% | Test |
| T2 Intensity | 65% | 65% | 68% | 70% | 73% | Off | 75% | 78% | 80% | 83% | 85% | Off |
