Training rules
How HybFit builds your plan
Every plan comes from written rules, not AI. Your answers go in, the rules below decide the plan, and the same answers always give the same plan. This page shows the rules in use today (planning rules version 2).
1. Your days
Your days decide the split
The number of days you can train picks how the week is shared out. With fewer days, each session trains your whole body; with more, each one can focus on part of it. The workouts go on the days you said you're free.
| Days a week | Sessions |
|---|---|
| 1 | Full body A |
| 2 | Full body A, Full body B |
| 3 | Full body A, Full body B, Full body C |
| 4 | Upper A, Lower A, Upper B, Lower B |
| 5 | Upper A, Lower A, Push, Pull, Legs |
| 6 | Push, Pull, Legs, Push, Pull, Legs |
| 7 | Push, Pull, Legs, Push, Pull, Legs, Conditioning & mobility |
What each session trains
- Full body A
- Squat, horizontal push and pull
- Full body B
- Hinge, vertical push and pull
- Full body C
- Upper-body emphasis, lighter legs
- Upper A
- Horizontal push and pull
- Lower A
- Squat emphasis
- Upper B
- Vertical push and pull
- Lower B
- Hinge emphasis
- Push
- Chest, shoulders, triceps
- Pull
- Back and biceps
- Legs
- Quads, hamstrings, glutes, calves
- Conditioning & mobility
- Light conditioning, core and stretching
2. Your experience
Experience sets the sets
Each exercise has a role: the main lift comes first, then secondary and accessory work. Your experience sets how many sets each one gets.
| Experience | Main | Secondary | Accessory |
|---|---|---|---|
| Beginner | 3 | 2 | 2 |
| Intermediate | 4 | 3 | 3 |
| Advanced | 4 | 4 | 3 |
- Haven't trained in the last 3 months? Every exercise starts with 1 set fewer (never below 2).
- Picked up to three priority muscles? Their exercises get 1 extra set each.
- Exercises are picked from the library by movement, target muscles, your equipment and your experience, with variety across the week.
3. Your goal
Your goal sets reps, rest and effort
Your goal doesn't change the split. It changes how many reps each set has, how long you rest and how hard each set is. These are programming defaults, not medical advice.
| Goal | Main lifts | Accessories | Effort on main lifts |
|---|---|---|---|
| General fitness | 6–10 reps, rest 2 min | 10–15 reps, rest 1 min | stop 2 reps before failure |
| Get stronger | 3–6 reps, rest 3 min | 8–12 reps, rest 1:30 | stop 2 reps before failure |
| Build muscle | 6–10 reps, rest 2 min | 10–15 reps, rest 1 min | stop 2 reps before failure |
| Lose fat | 8–12 reps, rest 1:30 | 12–15 reps, rest 1 min | stop 2 reps before failure |
| Build endurance | 10–15 reps, rest 1 min | 15–20 reps, rest 45 s | stop 3 reps before failure |
| Hybrid | 4–8 reps, rest 2:30 | 10–15 reps, rest 1 min | stop 2 reps before failure |
4. Your week
Sessions fit your minutes and your week
- Every session fits the minutes you choose, a 8-minute warm-up included, with 3 to 8 exercises.
- When time is short, the main exercises stay and the smaller extras go first.
- Training days are spread out. Back-to-back sessions are avoided where your days allow, and when two sit next to each other, they train different muscles.
- If you add running or other cardio, heavy leg sessions are kept off the day before a hard cardio session.
Each block: 4 weeks
- Week 1Train as planned and log your sets.
- Week 2Train as planned and log your sets.
- Week 3Main lifts get an extra set.
- Week 4Lighter recovery week: about 60% of the sets, and each set stops 2 reps further from failure.
Each exercise shows how to progress, for example: add reps, then weight. With Pro, your next block is set from what you logged.
Why write the rules down?
So you can see why your plan looks the way it does. Every plan lists the reasons behind it, and every exercise has a "Why this exercise?" note. When the rules change, the version number above goes up, and plans already built keep the rules they were made with.
See the rules on your own week
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