SAMPLE READOUT · Operator A

Upper-body mesocycle · 2026.

Real prescriptions, real set logs, real autoregulation decisions from a completed Calyber mesocycle. Anonymized export; subject is Operator A.

13 weeks · 5 days/week · 363 exercise slots

§0 · Mesocycle metadata.

FIELD	VALUE
Weeks planned	13
Days per week	5
Status	COMPLETED
Start date	2026-02-09
Algorithm version	v1.2.0

§1 · Muscle priorities.

MUSCLE GROUP	PRIORITY
Chest	EMPHASIZE
Back/Lats	GROW
Shoulders	EMPHASIZE
Traps/Upper Back	GROW
Biceps	GROW
Triceps	EMPHASIZE
Forearms/Grip	GROW
Core/Abs	GROW
Quads	MAINTAIN
Hamstrings	MAINTAIN
Glutes/Hips	MAINTAIN
Calves	MAINTAIN

§2 · Session log.

W1Target RIR 3

Monday2026-02-09

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	2	40	10	nr
Pushup (Deficit)	2	0	8	nr
Dumbbell Lateral Raise	3	5	19	nr
EZ Bar Curl (Normal Grip)	3	30	13	nr
Barbell Squat (High Bar)	2	85	7	nr
V-Up (Weighted)	2	5	7	nr
Captains of Crush Grippers	1	150	25	nr

Tuesday2026-02-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Close Grip Bench Press	2	85	7	nr
Incline Dumbbell Skull Crushers	2	15	12	nr
Chest Supported Barbell Row	2	60	6	nr
Barbell Good Morning (High Bar)	1	75	7	nr
Donkey Calf Raise	2	45	18	nr

Wednesday2026-02-11

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	3	7.5	17	nr
Rear Delt Dumbbell Behind Body Raise	3	5	20	nr
Incline Dumbbell Curl	3	17.5	13	nr
Hammer Curl	3	10	30	nr
Sitting Barbell Wrist Curl	3	45	19	nr

Thursday2026-02-12

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	2	115	7	nr
Pushup (Deficit)	2	0	8	nr
V-Up (Weighted)	2	2.5	9	nr
Reverse Nordic Curl	2	150	7	nr
Captains of Crush Grippers	1	150	15	nr

Friday2026-02-13

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	2	17.5	13	nr
Incline Close Grip Bench Press	2	75	9	nr
Dumbbell Lateral Raise	4	5	19	nr
Pullup (Normal Grip)	2	150	5	nr
EZ Bar Curl (Normal Grip)	3	45	10	nr
Hamstring Lean	1	20	7	nr

W2Target RIR 3

Monday2026-02-16

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	3	40	11	nr
Pushup (Deficit)	3	0	9	nr
Dumbbell Lateral Raise	4	5	21	nr
EZ Bar Curl (Normal Grip)	3	30	14	nr
Barbell Squat (High Bar)	2	85	8	nr
V-Up (Weighted)	2	10	7	nr
Captains of Crush Grippers	1	151	30	nr

Tuesday2026-02-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Close Grip Bench Press	3	85	8	nr
Incline Dumbbell Skull Crushers	3	15	13	nr
Chest Supported Barbell Row	2	60	7	nr
Barbell Good Morning (High Bar)	1	75	8	nr
Donkey Calf Raise	2	45	19	nr

Wednesday2026-02-18

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	4	7.5	18	nr
Rear Delt Dumbbell Behind Body Raise	4	5	21	nr
Incline Dumbbell Curl	3	17.5	15	nr
Hammer Curl	3	12.5	17	nr
Sitting Barbell Wrist Curl	3	45	20	nr

Thursday2026-02-19

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	3	115	8	nr
Pushup (Deficit)	3	0	9	nr
V-Up (Weighted)	2	2.5	8	nr
Reverse Nordic Curl	2	151	8	nr
Captains of Crush Grippers	1	151	18	nr

Friday2026-02-20

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	3	17.5	15	nr
Reverse Grip Incline Bench Press	3	60	7	nr
Dumbbell Lateral Raise	5	5	21	nr
Pullup (Normal Grip)	2	151	7	nr
EZ Bar Curl (Normal Grip)	3	40	16	nr
Hamstring Lean	1	20	11	nr

W3Target RIR 2

Monday2026-02-23

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	75	9	nr
Pushup (Deficit)	4	0	10	nr
Dumbbell Lateral Raise	5	5	22	nr
EZ Bar Curl (Normal Grip)	4	30	15	nr
Barbell Squat (High Bar)	2	85	9	nr
V-Up (Weighted)	3	12.5	8	nr
Captains of Crush Grippers	2	151	33	nr

Tuesday2026-02-24

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	4	35	15	nr
Incline Dumbbell Skull Crushers	4	15	14	nr
Chest Supported Barbell Row	3	60	8	nr
Barbell Good Morning (High Bar)	1	75	9	nr
Donkey Calf Raise	2	45	20	nr

Wednesday2026-02-25

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	5	7.5	19	nr
Rear Delt Dumbbell Behind Body Raise	5	5	22	nr
Incline Dumbbell Curl	4	17.5	14	nr
Hammer Curl	4	12.5	14	nr
Sitting Barbell Wrist Curl	4	45	21	nr

Thursday2026-02-26

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	3	70	11	nr
Reverse Grip Bench Press (Flat)	2	70	9	nr
V-Up (Weighted)	3	12.5	8	nr
Reverse Nordic Curl	2	151	9	nr
Captains of Crush Grippers	2	151	21	nr

Friday2026-02-27

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	17.5	16	nr
EZ Bar Skullcrusher	4	25	14	nr
Dumbbell Lateral Raise	6	5	21	nr
Pullup (Normal Grip)	3	151	8	nr
EZ Bar Curl (Normal Grip)	4	40	16	nr
Hamstring Lean	1	20	11	nr

W4Target RIR 2

Monday2026-03-02

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	5	75	11	nr
Pushup (Deficit)	5	0	11	nr
Dumbbell Lateral Raise	6	5	23	nr
EZ Bar Curl (Normal Grip)	4	35	13	nr
Barbell Squat (High Bar)	2	85	10	nr
V-Up (Weighted)	3	17.5	8	nr
Captains of Crush Grippers	2	152	36	nr

Tuesday2026-03-03

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	4	35	16	nr
Incline Dumbbell Skull Crushers	4	15	15	nr
Chest Supported Barbell Row	3	60	10	nr
Barbell Good Morning (High Bar)	1	75	10	nr
Donkey Calf Raise	2	45	21	nr

Wednesday2026-03-04

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	5	7.5	20	nr
Rear Delt Dumbbell Behind Body Raise	4	7.5	16	nr
Incline Dumbbell Curl	4	17.5	15	nr
Hammer Curl	4	12.5	15	nr
Sitting Barbell Wrist Curl	4	45	22	nr

Thursday2026-03-05

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	3	70	14	nr
Reverse Grip Bench Press (Flat)	3	70	12	nr
V-Up (Weighted)	3	15	9	nr
Reverse Nordic Curl	2	152	10	nr
Captains of Crush Grippers	2	152	23	nr

Friday2026-03-06

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	17.5	17	nr
EZ Bar Skullcrusher	4	25	16	nr
Dumbbell Lateral Raise	5	5	23	nr
Pullup (Normal Grip)	3	152	8	nr
EZ Bar Curl (Normal Grip)	4	40	10	nr
Hamstring Lean	1	20	12	nr

W5Target RIR 1

Monday2026-03-09

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	3	80	10	nr
Pushup (Deficit)	3	0	12	nr
Dumbbell Lateral Raise	7	5	24	nr
EZ Bar Curl (Normal Grip)	3	35	14	nr
Barbell Squat (High Bar)	2	85	11	nr
V-Up (Weighted)	2	22.5	8	nr
Barbell Standing Wrist Curl	1	55	47	nr

Tuesday2026-03-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	4	35	17	nr
Incline Dumbbell Skull Crushers	4	17.5	12	nr
Chest Supported Barbell Row	3	60	12	nr
Barbell Good Morning (High Bar)	1	75	11	nr
Donkey Calf Raise	2	45	22	nr

Wednesday2026-03-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	5	7.5	21	nr
Rear Delt Dumbbell Behind Body Raise	5	7.5	17	nr
Incline Dumbbell Curl	3	17.5	17	nr
Hammer Curl	3	12.5	14	nr
Sitting Barbell Wrist Curl	3	45	24	nr

Thursday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	3	75	14	nr
Reverse Grip Bench Press (Flat)	3	75	12	nr
V-Up (Weighted)	2	20	10	nr
Reverse Nordic Curl	2	153	10	nr
Captains of Crush Grippers	1	153	25	nr

Friday2026-03-12

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	3	20	20	nr
EZ Bar Skullcrusher	2	25	17	nr
Dumbbell Lateral Raise	6	5	27	nr
Pullup (Normal Grip)	2	153	9	nr
EZ Bar Curl (Normal Grip)	3	40	11	nr
Hamstring Lean	1	25	11	nr

W6Target RIR 1

Monday2026-03-13

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	80	11	nr
Pushup (Deficit)	3	0	13	nr
Dumbbell Lateral Raise	8	5	25	nr
EZ Bar Curl (Normal Grip)	3	35	15	nr
Barbell Squat (High Bar)	2	90	9	nr
V-Up (Weighted)	2	22.5	11	nr
Barbell Standing Wrist Curl	1	55	52	nr

Tuesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	5	35	19	nr
Incline Dumbbell Skull Crushers	4	17.5	10	nr
Chest Supported Barbell Row	3	65	11	nr
Barbell Good Morning (High Bar)	1	75	12	nr
Donkey Calf Raise	2	45	23	nr

Wednesday2026-03-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	22	nr
Rear Delt Dumbbell Behind Body Raise	6	7.5	19	nr
Incline Dumbbell Curl	4	17.5	18	nr
EZ Bar Preacher Curl	3	30	18	nr
Sitting Barbell Wrist Curl	3	50	21	nr

Thursday2026-03-18

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	75	15	nr
Reverse Grip Bench Press (Flat)	3	75	13	nr
V-Up (Weighted)	3	20	11	nr
Reverse Nordic Curl	2	153	11	nr
Captains of Crush Grippers	1	153	27	nr

Friday2026-03-19

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	22.5	14	nr
EZ Bar Skullcrusher	3	25	20	nr
Dumbbell Lateral Raise	6	5	30	nr
Pullup (Normal Grip)	2	153	8	nr
Hammer Curl	3	12.5	14	nr
Hamstring Lean	1	25	15	nr

W7Target RIR 0

Monday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	85	10	nr
Reverse Grip Bench Press (Flat)	3	80	12	nr
Ez Bar Upright Row	7	30	16	nr
EZ Bar Curl (Normal Grip)	3	—	—	—
Barbell Squat (High Bar)	2	90	10	nr
V-Up (Weighted)	2	25	12	nr
Barbell Standing Wrist Curl	1	55	57	nr

Tuesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	5	40	14	nr
Incline Dumbbell Skull Crushers	4	17.5	11	nr
Chest Supported Barbell Row	3	65	12	nr
Barbell Good Morning (High Bar)	1	80	11	nr
Donkey Calf Raise	2	45	24	nr

Wednesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	23	nr
Rear Delt Dumbbell Behind Body Raise	6	7.5	21	nr
Incline Dumbbell Curl	4	17.5	15	nr
EZ Bar Preacher Curl	3	30	18	nr
Sitting Barbell Wrist Curl	3	50	22	nr

Thursday2026-03-25

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	80	13	nr
Reverse Grip Bench Press (Flat)	3	80	12	nr
V-Up (Weighted)	4	20	14	nr
Reverse Nordic Curl	2	153.5	8	nr
Captains of Crush Grippers	1	153	30	nr

Friday2026-03-26

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	22.5	11	nr
EZ Bar Skullcrusher	4	25	22	nr
Ez Bar Upright Row	7	25	25	nr
Pullup (Normal Grip)	2	153.5	9	nr
Hammer Curl	3	12.5	15	nr
Hamstring Lean	1	30	11	nr

W8Target RIR 0

Monday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	85	11	nr
Reverse Grip Bench Press (Flat)	3	85	10	nr
Ez Bar Upright Row	7	30	22	nr
Barbell Squat (High Bar)	2	90	11	nr
V-Up (Weighted)	2	25	13	nr
Barbell Standing Wrist Curl	1	55	63	nr

Tuesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	5	40	16	nr
Incline Dumbbell Skull Crushers	4	17.5	12	nr
Chest Supported Barbell Row	3	65	13	nr
Barbell Good Morning (High Bar)	1	80	12	nr
Donkey Calf Raise	2	45	25	nr

Wednesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	24	nr
Rear Delt Dumbbell Behind Body Raise	6	7.5	24	nr
Incline Dumbbell Curl	4	17.5	16	nr
EZ Bar Preacher Curl	3	30	21	nr
Sitting Barbell Wrist Curl	4	50	23	nr

Thursday2026-04-01

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	80	14	nr
Reverse Grip Bench Press (Flat)	3	80	13	nr
V-Up (Weighted)	4	20	15	nr
Reverse Nordic Curl	2	155	8	nr
Barbell Standing Wrist Curl	2	65	28	nr

Friday2026-04-02

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	22.5	12	nr
EZ Bar Skullcrusher	5	30	15	nr
Ez Bar Upright Row	7	30	24	nr
Pullup (Normal Grip)	2	155	8	nr
Hammer Curl	3	12.5	14	nr
Hamstring Lean	1	35	12	nr

W9Target RIR 0

Monday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	85	12	nr
Reverse Grip Bench Press (Flat)	3	85	12	nr
Ez Bar Upright Row	7	30	24	nr
EZ Bar Curl (Normal Grip)	3	—	—	—
Barbell Squat (High Bar)	2	90	12	nr
V-Up (Weighted)	3	25	14	nr
Barbell Standing Wrist Curl	1	70	53	nr

Tuesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	6	40	17	nr
Incline Dumbbell Skull Crushers	5	17.5	13	nr
Chest Supported Barbell Row	3	70	11	nr
Barbell Good Morning (High Bar)	1	80	13	nr
Donkey Calf Raise	2	45	26	nr

Wednesday2026-04-08

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	25	nr
Rear Delt Dumbbell Behind Body Raise	6	7.5	27	nr
Incline Dumbbell Curl	4	17.5	17	nr
EZ Bar Preacher Curl	3	35	16	nr
Sitting Barbell Wrist Curl	4	50	24	nr

Thursday2026-04-08

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	80	15	nr
Reverse Grip Bench Press (Flat)	4	80	14	nr
V-Up (Weighted)	4	20	16	nr
Reverse Nordic Curl	2	155	10	nr
Barbell Standing Wrist Curl	2	65	30	nr

Friday2026-04-09

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	2	22.5	9	nr
EZ Bar Skullcrusher	2	30	13	nr
Ez Bar Upright Row	2	30	23	nr
Pullup (Normal Grip)	2	155	5	nr
Hammer Curl	2	12.5	12	nr
Hamstring Lean	1	35	9	nr

W10Target RIR 0

Monday2026-04-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	90	11	nr
Reverse Grip Bench Press (Flat)	4	90	12	nr
Ez Bar Upright Row	7	30	28	nr
EZ Bar Curl (Normal Grip)	2	—	—	—
Barbell Squat (High Bar)	2	95	11	nr
V-Up (Weighted)	4	25	15	nr
Barbell Standing Wrist Curl	1	70	58	nr

Tuesday2026-04-14

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	5	40	18	nr
Incline Dumbbell Skull Crushers	4	17.5	14	nr
Chest Supported Barbell Row	2	70	12	nr
Barbell Good Morning (High Bar)	1	90	9	nr
Donkey Calf Raise	2	45	24	nr

Wednesday2026-04-14

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	22	nr
Rear Delt Dumbbell Behind Body Raise	6	7.5	30	nr
Incline Dumbbell Curl	4	17.5	18	nr
EZ Bar Preacher Curl	4	35	17	nr
Sitting Barbell Wrist Curl	4	50	25	nr

Thursday2026-04-16

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	90	11	nr
Reverse Grip Bench Press (Flat)	3	90	10	nr
V-Up (Weighted)	4	25	18	nr
Reverse Nordic Curl	2	155	10	nr
Barbell Standing Wrist Curl	2	75	24	nr

Friday2026-04-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	22.5	12	nr
EZ Bar Skullcrusher	3	30	18	nr
Ez Bar Upright Row	5	30	27	nr
Pullup (Normal Grip)	2	155	7	nr
Hammer Curl	2	12.5	14	nr
Hamstring Lean	1	35	13	nr

W11Target RIR 0

Monday2026-04-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	90	12	nr
Reverse Grip Bench Press (Flat)	3	90	13	nr
Ez Bar Upright Row	8	35	22	nr
EZ Bar Curl (Normal Grip)	3	—	—	—
Barbell Squat (High Bar)	2	100	10	nr
V-Up (Weighted)	5	25	19	nr
Barbell Standing Wrist Curl	1	70	63	nr

Tuesday

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	5	40	19	nr
Incline Dumbbell Skull Crushers	3	15	16	nr
Chest Supported Barbell Row	2	70	13	nr
Barbell Good Morning (High Bar)	1	90	10	nr
Donkey Calf Raise	2	45	25	nr

Wednesday2026-04-22

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	23	nr
Rear Delt Dumbbell Behind Body Raise	6	10	23	nr
Incline Dumbbell Curl	4	17.5	19	nr
EZ Bar Preacher Curl	3	35	18	nr
Sitting Barbell Wrist Curl	3	50	26	nr

Thursday2026-04-22

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	90	12	nr
Reverse Grip Bench Press (Flat)	3	90	11	nr
V-Up (Weighted)	4	25	20	nr
Reverse Nordic Curl	2	155	11	nr
Barbell Standing Wrist Curl	2	75	28	nr

Friday2026-04-24

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	20	16	nr
EZ Bar Skullcrusher	3	30	19	nr
Ez Bar Upright Row	6	30	29	nr
Pullup (Normal Grip)	2	155	8	nr
Hammer Curl	2	12.5	15	nr
Hamstring Lean	2	40	14	nr

W12Target RIR 0

Monday2026-04-26

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	95	11	nr
Reverse Grip Bench Press (Flat)	3	95	10	nr
Ez Bar Upright Row	8	35	24	nr
EZ Bar Curl (Normal Grip)	3	—	—	—
Barbell Squat (High Bar)	2	100	11	nr
V-Up (Weighted)	6	25	21	nr
Barbell Standing Wrist Curl	1	70	68	nr

Tuesday2026-04-27

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	5	40	19	nr
Incline Dumbbell Skull Crushers	5	17.5	14	nr
Chest Supported Barbell Row	2	75	11	nr
Barbell Good Morning (High Bar)	1	95	9	nr
Donkey Calf Raise	2	45	26	nr

Wednesday2026-04-28

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	6	7.5	25	nr
Rear Delt Dumbbell Behind Body Raise	6	10	26	nr
Incline Dumbbell Curl	4	17.5	17	nr
EZ Bar Preacher Curl	3	35	17	nr
Sitting Barbell Wrist Curl	3	50	28	nr

Thursday2026-04-29

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	4	90	13	nr
Reverse Grip Bench Press (Flat)	3	90	12	nr
V-Up (Weighted)	4	25	23	nr
Reverse Nordic Curl	2	155	12	nr
Barbell Standing Wrist Curl	3	75	30	nr

Friday2026-04-30

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	4	20	17	nr
EZ Bar Skullcrusher	3	35	16	nr
Ez Bar Upright Row	6	30	30	nr
Pullup (Normal Grip)	2	156	8	nr
Hammer Curl	1	12.5	13	nr
Hamstring Lean	2	40	16	nr

W13DELOADTarget RIR 8

Monday2026-05-02

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	2	85	9	nr
Reverse Grip Bench Press (Flat)	2	85	8	nr
Ez Bar Upright Row	2	35	19	nr
EZ Bar Curl (Normal Grip)	2	—	—	—
Barbell Squat (High Bar)	2	90	9	nr
V-Up (Weighted)	2	7.5	20	nr
Barbell Standing Wrist Curl	2	—	—	—

Tuesday2026-05-04

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
EZ Bar Skullcrusher	2	40	14	nr
Incline Dumbbell Skull Crushers	2	17.5	8	nr
Chest Supported Barbell Row	2	75	5	nr
Barbell Good Morning (High Bar)	2	85	7	nr
Donkey Calf Raise	2	—	—	—

Wednesday2026-05-05

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Dumbbell Lateral Raise	2	7.5	17	nr
Rear Delt Dumbbell Behind Body Raise	2	7.5	12	nr
Incline Dumbbell Curl	2	12.5	8	nr
EZ Bar Preacher Curl	2	25	8	nr
Sitting Barbell Wrist Curl	2	—	—	—

Thursday2026-05-05

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Reverse Grip Bench Press (15 Deg Incline)	2	45	7	nr
Reverse Grip Bench Press (Flat)	2	45	6	nr
V-Up (Weighted)	2	0	6	nr
Reverse Nordic Curl	2	156	6	nr
Barbell Standing Wrist Curl	2	0	0	nr

Friday2026-05-07

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Incline Dumbbell Skull Crushers	2	0	0	nr
EZ Bar Skullcrusher	2	17.5	6	nr
Ez Bar Upright Row	2	15	10	nr
Pullup (Normal Grip)	2	—	—	—
Hammer Curl	2	—	—	—
Hamstring Lean	2	17.5	15	nr

§3 · Autoregulation decisions.

Per-muscle volume adjustments the algorithm applied between sessions, based on performance and fatigue inputs. Δ is the change in prescribed sets vs the prior week. MEV/MRV are the volume landmarks the target was bounded by (— indicates landmarks not preserved in this export).

WEEK	MUSCLE	Δ SETS	NEW TARGET	MEV	MRV
W6	Biceps	-1	11	6	16
W6	Core/Abs	-1	6	6	14
W6	Shoulders	+1	24	10	26
W6	Triceps	+1	14	8	18
W7	Chest	-1	13	—	—
W7	Core/Abs	-1	4	—	—
W7	Triceps	+1	17	—	—
W8	Biceps	+1	14	—	—
W8	Shoulders	-1	24	—	—
W8	Triceps	+1	19	—	—
W9	Biceps	-1	10	—	—
W9	Chest	-1	15	—	—
W9	Core/Abs	+1	7	—	—
W9	Shoulders	-1	24	—	—
W9	Triceps	+1	20	—	—
W10	Back/Lats	-1	4	—	—
W10	Biceps	-1	12	—	—
W10	Chest	-1	15	—	—

Showing first 18 of 34 recorded adjustments. Full record on the mesocycle analytics view.

§4 · Exercise trajectory.

Estimated 1-rep max (e1RM) computed from every logged set via Epley dual-constant. The curve below is the per-week peak e1RM across the mesocycle, with no smoothing.

Reverse Grip Bench Press (15 Deg Incline) · e1RM (lbs)

Baseline W3: 94 lbs · Peak W12: 124 lbs · Δ +32%

Source: anonymized export from a real Calyber operator mesocycle, exported 2026-05-08. Operator A. No personally identifying information.

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