4-Day Upper/Lower · 12 Weeks
Track volume, strength, and session history.
Submit your weekly metrics. Your coach reviews these and adjusts your programme.
Your ratings power the adaptation engine. Be honest — it changes next week's prescription.
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Updating your goal recalibrates exercise selection and rep ranges.
Changing your level adjusts base weights and volume targets.
This clears all session history and restarts from Week 1.