Component 01
WEEKLY DISTRIBUTION
The program defines how many days per week you train and which muscle groups each day targets. The split depends on your availability and level.
3, 4 or 5 days · Push/Pull/Legs · Upper/Lower · Full Body
Yesi Trainer
It's not just a list of exercises. It's a structured, progressive program designed exclusively for you — based on your level, your equipment, and what your body truly needs to grow.
Every program Yesi designs has defined components that together guarantee results. Nothing is left to chance.
Component 01
The program defines how many days per week you train and which muscle groups each day targets. The split depends on your availability and level.
3, 4 or 5 days · Push/Pull/Legs · Upper/Lower · Full Body
Component 02
Each session specifies exercises, number of sets, rep ranges and the recommended effort type for that block.
RIR / RPE · Effective sets · Compound + accessory exercises
Component 03
The routine is not static. Each week includes progression cues — more weight, more sets or less rest — so the muscle never fully adapts.
Planned progressive overload · No plateaus
Component 04
Rest between sets matters as much as the exercise itself. The routine includes recommended times based on the goal of each block: strength, hypertrophy or muscular endurance.
60 – 180 sec · Adjusted per work block
Component 05
Technical exercises include execution cues: tempo, range of motion and common errors to avoid. Yesi coaches your form even when she's not physically with you.
Tempo · ROM · Technical cueing per exercise
A well-designed program is not the same in week 1 as it is in week 12. It's divided into blocks with different objectives.
Your body needs to learn the movement before loading it. In this phase, volumes are moderate and the focus is on learning technique, calibrating working weights and establishing the neuromuscular base everything else is built on.
This is where most muscle growth happens. Volume climbs week by week, weights increase in a controlled manner and exercises become more specific. It's the longest block and the one that demands the most consistency.
Total volume drops but intensity rises. Loads reach their highest point in the cycle. The goal is to squeeze out the adaptations built during the previous phase before the deload.
An active recovery week so the nervous and muscular system can rest. At the end of the cycle, Yesi reviews your progress in the check-in and redesigns the next block starting from what your body achieved.
Example of a 4-day split for an intermediate-level client with a full gym and hypertrophy goal.
Day 1 · Monday
Day 2 · Tuesday
Day 3 · Thursday
Day 4 · Friday
Before designing any routine, Yesi collects your information through the intake form. That data is the foundation of everything.
Experience level: Whether you've been training 3 months or 3 years, the volume, exercise selection and program complexity are different.
Available equipment: Full gym, home gym, dumbbells only. The routine adapts to what you have — not the other way around.
Weekly availability: How many days you can train and how long per session defines the program structure.
Specific goals: Build overall muscle, prioritize glutes and legs, develop upper body. The plan reflects it.
Injury history: Any physical limitation is factored in before selecting exercises. Health first, then load.
Periodic check-ins: At each check-in you report your performance, weights reached and progress photos. Yesi adjusts the plan with that info.
Real-time adjustments: If an exercise doesn't work well due to technique or discomfort, it gets substituted. The routine is alive, not rigid.
New cycles when you finish: At the end of a 12-week block, Yesi designs the next one starting from where you left off. No starting over.
Documented progression: You see exactly how your performance has increased week by week, with real load and volume data.
No guessing what to do: Every time you go to the gym you know exactly what exercise, how many sets, what weight and how to execute it.
Yes. In the intake form you indicate your available equipment — whether it's a fully equipped gym, just dumbbells or a home space — and Yesi designs the routine with exactly that. You won't receive exercises you can't do.
In a structured document, organized by days and weeks, with all the data you need for each session: exercise, sets, reps, rest and technical notes. Within 48–72 hours of completing the intake.
Absolutely. Check-ins exist exactly for that. If something causes discomfort, you don't have the equipment or you simply don't feel comfortable with a movement, it gets adjusted. The routine is yours — not the other way around.
The minimum recommended for real bodybuilding results is 3 days per week. The ideal within Forged is 4 days, but if you only have 3 available, the program is structured for that.
It changes constantly. Within each cycle there's week-to-week progression. And when the cycle ends, Yesi designs a new one based on your results.
Training routines are Pillar 01 of Forged. Together with the nutrition plan and weekly coaching, they form Yesi Trainer's most complete program.
I want to join Forged