Hard cap45 min
Main block
Target RPE
Mission
Session clock
elapsed time00:00
0 warm up10 main26 accessories45 out
Remove optional sets before rushing heavy-set rest. Aim for about 2–3 minutes between main sets; take longer or do fewer sets when needed.
Session work
Loads, sets, checks, and notes save as you enter them. Finish records the session even if you skipped work; it does not mark skipped exercises complete.
The week
Choose a day to open its sessionCardio progression
advance when recovered| Stage | Wed + Sat | Extra walks | Total |
|---|---|---|---|
| Starting | 30 + 30 | Optional | 60 min |
| Building | 35 + 40 | 3 × 10 min | 105 min |
| Established | 35 + 45 | 5 × 14 min | 150 min |
Walks are separate appointments: try Monday, Thursday, and Friday at the building stage; Monday–Friday at the established stage. They take additional time outside the 45-minute gym sessions.
Use brisk, conversational effort: able to talk, but not comfortably sing. Light strolls are useful movement, but are tracked separately from moderate-intensity minutes.
Optional interval introduction
After several weeks of consistent easy cardio, and only if recovery is good and vigorous activity is appropriate for your BP/medical plan: one bike exposure every 7–10 days, 3–4 × 1 minute brisk / 2 minutes easy, with an easy warm-up and cool-down inside the session time. Start around RPE 6–7, not an all-out sprint. Calendar week five is not an automatic trigger. Log each intensity separately; do not count an entire mixed session as vigorous.
Log cardio & walks
actual timeActual time0 min
Moderate equivalent0 min
Stage target60 min
Equivalent minutes = moderate + 2 × vigorous. Light minutes count only toward actual time. Workout checkboxes do not log activity minutes.
Five-minute mobility practice
pick two or threeKeep ranges comfortable. Wednesday includes just two mobility movements after cardio. Hangs are not required during this shoulder phase.
Weigh-in & trend
consistent morning conditionsLast 7 days—
Previous 7 days—
Change—
Save a corrected weight on the same date to replace that entry. Analysis uses calendar days through today. Backup retains all weigh-ins.
Fuel the whole week
maintenance firstInclude the current activity level.Maintenance already accounts for the exercise you routinely do. There is no automatic extra 300–450 kcal on cardio days.
Use hunger, performance, and trends.Bias carbohydrate around training if useful. If adding activity causes a persistent unintended weight decline, consider a small food increase.
Measure recomp; do not assume it.A stable scale alone cannot establish fat loss or muscle gain. Watch waist measurements, comparable lifting performance, and longer-term changes.
Daily protein
total before timing—
Working target: 1.6–2.0 g/kg/day at maintenance. One gram per pound is an optional higher target, not a required floor. Three or four protein-containing meals can make the total easier; bedtime protein is optional.
Supplement notes
keep the claims modestCreatine · 5 g dailyKeep your established routine if appropriate for your medical situation. Timing does not need to organize your day.
Collagen · optional adjunctNot a proven treatment for this shoulder pain. There is no established Monday/Friday repair protocol or assured equivalence to a standalone glycine dose. Do not substitute it for your usual complete protein sources.
Fish oil · dose for a reasonCheck combined EPA+DHA on the label. There is no universal 2–3 g target for this plan; consider food intake, medical indication, and clinician guidance.
Bar Math
fewest plates · biggest first · inventory awareExact.
What's on the rack — counts are pairs
Estimated 1RM
Epley · lbWeight × (1 + reps / 30); a single displays the actual lifted weight. A submaximal set is an imperfect estimate. Compare similar reps, effort, equipment, and technique.
Percentage loader
nearest 5 lbKnow whether your reference is a true 1RM or a reduced training max. This calculator does not prescribe a safe load.
Rest timer
keeps elapsed time when backgrounded02:00
Sound/vibration delivery while the browser is suspended is not guaranteed. The displayed remaining time corrects when you return.
Backup & restore
all recorded dataData stays in this browser and is not synced between devices. Export before clearing browser data or moving this page to a different address. Existing v2 data is migrated automatically when this page is opened on the same site/browser.
Move your training history from the phone file
Open the original Beyond 1200 file on your phone and choose Export backup in Tools. Save the JSON file, then return here and choose Import a v3 backup or old v2 data below. Review the counts and select Merge backup. Use the same website address and browser each time; the phone file and this website have separate storage. Keep the original file and backup until your history is here.
Import merges dated records; matching IDs/dates and settings use the imported values. A safety backup downloads first. Different record IDs remain separate.
Durable Human scorecard
dated snapshots · monthlyCompare the same cardio modality, equipment settings, and effort. A 12-minute distance is optional; keep it submaximal while building the base. Comfortable overhead function matters more than a dead-hang record. Record home BP averages from your usual measurement routine; this page does not interpret them.
Workout history
drafts and completed sessionsOpen an earlier session to review or finish logging. Loads from the old page are retained as legacy references; missing reps and effort are not guessed.
Rules that override the page
maintenance counts as progressUse the available 45 minutes.Upper days start with face pulls and rear-delt cables within the 10-minute warm-up. Allow about 16 minutes for main work, 16 for accessories including light overhead presses, and 3 to finish. Friday: warm up, make three quality jump sets, then deadlift. Cut optional work before rushing rest.
Let symptoms change the session.Pain that stops the movement means skip it. Lateral raises and heavy bench triples remain paused. Comfortable warm-ups alone do not establish tolerance: check later that day and the next morning.
Main lifts: preserve quality.Squat and deadlift: top triple at RPE 7–8, then two back-off sets. Increase only when comparable sessions are consistently easier and recovery is good. Holding strength while conditioning improves is success.
Accessories: reps before load.Warm-ups, dumbbell Y raises, and overhead presses follow PT loading guidance with no automatic progression. For other accessories, when all sets reach the top of the range with about two reps left, use the smallest available increase. A five-pound jump is not universal. Log load per dumbbell where indicated; machine numbers are specific to that machine.
Holds and carries need a dose.Progress comfortable duration or distance first, then load. Optional carries use 3 × 20–30 m. Dead bugs use 2 × 6–10 per side with control. Do not force shoulder-loaded holds.
Power stays crisp.Jumps: 3 × 3 after warming up, reset each rep, rest 60–90 seconds between sets. Use a low box and step down if chosen. Stop when landing quality or height deteriorates; omit during lighter sessions.
Cardio grows with tolerance.Start at 60 minutes; build to 105, then 150 with scheduled walks. Small amounts still help. Look for repeated recovery problems, not any sensation of tired legs after cardio.
Use a lighter week when needed.If multiple sessions show declining performance, accumulating joint irritation, or poor recovery, spend about a week with roughly half the working sets and easier effort. Reassess before resuming; one ordinary bad day does not require a reset.
Benchmarks estimate; they do not prove.Every 8–12 weeks, compare familiar loads and reps at similar RPE. Historical triples of squat 365, bench 315, and deadlift 355 give an Epley sum of about 1,139 lb (94.5% of 1,205), with substantial individual uncertainty. They are not mandatory targets. No bench proof sets during this shoulder phase.
Use adequately sampled trends.Weight advice needs at least four readings in each of three consecutive seven-day windows and two changes in the same direction. Consider a small 150–250 kcal adjustment only if the change is unintended and other observations agree.
Keep the strength.
Build the capacity to use it well.
Build the capacity to use it well.
Seek an assessment for persistent shoulder pain that limits lifting. Sudden marked weakness after an injury, severe pain, or inability to move the arm warrants prompt medical evaluation.
Evidence & context
These sources support the general principles. The schedule and time budgets are practical programming choices, not a diagnosis or individualized rehabilitation prescription.