🌸 VAS GLOW

No history yet · barbell-free plan — research-based beginner-female starting points for the DB / KB version of each lift. Single-implement lifts show total weight: Hip Thrust = one DB across hips · Goblet Squat = one KB at chest. Two-implement lifts show per-hand weight: DB Row · DB RDL · DB Press. Deliberately conservative — better to start a bit under and progress cleanly. Overload: each 4-week cycle you finish the top set cleanly, add +2.5 kg to per-hand lifts and +2.5–5 kg to single-implement lifts. Beginners can typically double these starting numbers within 3–6 months — log every session and the Stats tab will chart your progress.

📐 How accessory suggestions work — Each lift has an empirical strength ratio to its parent compound (e.g. Incline DB ≈ 0.55× bench 1RM; DB curl ≈ 0.35× barbell curl 1RM per hand) drawn from Symmetric Strength / Helms / Schoenfeld literature. That gets multiplied by a week-intensity factor mapped from your rep target (Wk1 12-15 reps ≈ 65% 1RM, Wk2 10-12 ≈ 70%, Wk3 8-10 ≈ 78%, Wk4 deload ≈ 55%), then rounded to your kit (DB 2.5kg steps capped at 20kg, KB 4kg steps, bar 2.5kg). Arm work (no history yet) estimates from your OHP training max as a beginner proxy. Treat all suggestions as a smart starting point — adjust by ±2.5 kg based on how the set felt (last 2 reps should be challenging but clean).