Completion-based rotation
Push, pull, and legs advance after a logged workout—not after midnight. Rest happens when you are away.
Adaptive hypertrophy planner · rebuilt
Train what
you need
today.
SetPath no longer blocks a gym day with a forced rest screen. Open it when you are training, override the suggested focus, and get a session with no duplicate movement patterns.
Choose Hypertrophy for stable exercises and muscle-focused rep ranges, or Strength for specific lift practice and lower rep ranges. Every mode keeps one clear job per movement slot.
Today · 45 min · Hypertrophy
Pull day
✓ 5 unique movement families✓ 14 working sets matched to today’s energy✓ Hypertrophy exercise bias is on✓ No forced rest day and no duplicate squat, press, or pull pattern
- 01Neutral-grip pulldownDrive elbows toward your sides without swinging.
Why this exercise
High lat stimulus with a stable setup.
3 × 8–122 RIR · 75–120 sec rest
- 02Chest-supported rowKeep your chest planted and pause at the top.
Why this exercise
Removes lower-back fatigue from the row.
3 × 8–122 RIR · 75–120 sec rest
- 03Reverse pec deckReach wide rather than pinching the shoulder blades hard.
Why this exercise
Direct rear-delt work without another rowing pattern.
3 × 12–202 RIR · 75–120 sec rest
- 04Preacher curlKeep the upper arm planted and lower slowly.
Why this exercise
Stable direct biceps work after the back movements.
3 × 10–152 RIR · 75–120 sec rest
- 05Machine hip thrustPause at lockout without arching your back.
Why this exercise
Direct glute work with a supported setup.
2 × 8–122 RIR · 75–120 sec rest
What the new algorithm does
Less overlap. More useful work.
Movement-family guardrails
Squat and leg press share one knee-dominant slot. Pull-ups and pulldowns share one vertical-pull slot. The generator chooses one.
Goal-specific selection
Hypertrophy favors stable machine, cable, and supported options. Strength can prioritize squat, bench, deadlift, and other specific lift practice.
Fatigue-aware dose
Energy changes sets and reps-in-reserve. A low day trims work; it does not lock you out of training.
Evidence-aware, not absolute
The big three are optional—not “bad.”
Squats, bench presses, and deadlifts can build muscle. SetPath simply does not default to them in Hypertrophy mode when a more stable exercise can train the target with less skill or fatigue cost. Machines and free weights can both work; effort, recoverable volume, and progression matter.
General training guidance only. Pain, injury, or concerning symptoms need an appropriate professional.