Sets & syntax

Inside an exercise block, every line describes one set. The basic shape is:

[flag] <reps> @<weight> [flags]

Rep forms

You write	Meaning
`5`	5 reps
`5+` or `amrap`	As many reps as possible (at least the target)
`8-12`	Rep range — log anywhere from 8 to 12
`3x8`	Shorthand for 3 sets of 8
`30s`	A 30-second (time-based) set
`1m30s`	A 90-second set

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Weight forms

Weights come after an @:

You write	Meaning
`@%85`	85% of this exercise's training max
`@%85 of Squat`	85% of another exercise's training max
`@135lbs` / `@60kg`	A fixed load
`@BW`	Bodyweight (pull-ups, dips, push-ups)
`@BW+20kg` / `@BW+45lbs`	Bodyweight plus added load

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Flags

Flags annotate a set. warmup goes before the reps; drop and failure go after the weight:

Flag	Effect
`warmup`	Warm-up set — excluded from working volume
`drop`	Drop set
`failure`	Taken to failure

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Exercise options

An exercise block can also carry options before its sets:

Bench Press {
  rest: 3m              // rest between sets
  intensity: rpe        // log RPE on each set (rpe | rir)
  notes: "Pause on chest"
  5 @%80
}

Supersets

Group exercises into a superset — they share a single rest timer:

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Comments

Use // for line comments. They're preserved with your program, so annotate freely:

Squat (Back Squat) {
  5 @%85   // top set — push it
  // back-off sets below
  3x5 @%75
}

Next up: making programs adapt over time with progressions & hooks.