BWA
BODYBUILDING
WITH AARON
Progression Engine · v0.2
Hypertrophy autoregulation
Single-session protocol
Log the set
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NO ACCOUNT · NO STORAGE
INSTANT READOUT
01 / MODE A
Single Exercise
One lift · Direct readout
02 / MODE B
Full Session
Muscle group · Weekly plan
01.
Exercise identity
Exercise
name or select
Primary muscle
targeted group
Chest
Back
Quads
Hamstrings
Glutes
Side Delts
Rear Delts
Biceps
Triceps
Calves
Abs
Forearms
Exercise type
sets rep range
Compound (8–12)
Isolation (10–15)
High-rep tolerant (12–20)
02.
Last session performance
Weight
load
Sets
working
Avg reps
per set
Avg RIR
final set
Units
weight system
Pounds (lbs)
Kilograms (kg)
Performance vs. last time
same load
First time
+ Reps
Same
− Reps
03.
Subjective feedback
Pump quality
during & immediately after
Low / none
Moderate
High / full
Extreme
Recovery status
soreness at next session
Never sore
Recovered fast
Ready on time
Still sore
Joint pain
at loaded ranges
None
Mild
Moderate
Sharp / acute
04.
Targets
Target RIR for next session
default: 2–3 early, 0–1 late
Mesocycle week
where you are
Week 1 (accumulation)
Week 2
Week 3
Week 4
Week 5 (overreach)
Week 6
Deload week
Calculate Next Session →
Reset
01.
Session target
Muscle group
primary
Chest
Back
Quads
Hamstrings
Glutes
Side Delts
Rear Delts
Biceps
Triceps
Calves
Mesocycle week
where you are
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Deload
Units
weight
lbs
kg
02.
Exercises performed
Type · Wt · Sets · Reps · RIR
+ Add exercise
03.
Session-wide feedback
Overall pump quality
the whole session
Low / none
Moderate
High / full
Extreme
Recovery from last session of this muscle
soreness at start of today
Never got sore
Recovered fast
Ready on time
Still sore / weak
Session-level performance trend
reps / load moving direction
Up — getting stronger
Holding steady
Down — slipping
Joint stress / pain signals
across all movements
None
Mild on 1 lift
Moderate on ≥1
Sharp / acute
Calculate Next Session →
Reset
Prescription
— next session
READOUT