The language of training
The language follows the lift.
A workout is a sequence of sections. A section is an exercise or circuit of exercises. The written description mirrors the physical structure of the work.
Example · Single Exercise
Exercise Name, sets`x`reps @intensity rest time
Try editing the notation. The structured output updates as you type.
NOTATION
PARSED
Bench Press
- Sets
- 3
- Reps
- 5
- Intensity
- 8rpe
- Every
- 2:30
Example · Multiple Sections
Build a workout by stacking sections.
Try editing the notation. The structured output updates as you type.
NOTATION
PARSED
Run
- Sets
- 3
- Distance
- 100m
- Every
- 2:00
Squat
- Sets
- 5
- Reps
- 3
- Intensity
- 85%3RM
- Rest
- 3:00
Bench Press
- Reps
- 5 · 6 · 7 · 8varies
- Intensity
- 8rpe
| Round | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 5 | 8rpe | — |
| 2 | 6 | 8rpe | — |
| 3 | 7 | 8rpe | — |
| 4 | 8 | 8rpe | — |
DB Row
- Reps
- 8
- Intensity
- 2rir
Hammer Curls
- Sets
- 3
- Reps
- 12
- Intensity
- 8rpe
- Rest
- 1:30
Why a grammar?
Notation is leverage.
When coach and athlete write training in the same language, programs become readable, comparable, and compoundable — across one athlete or a whole roster.
Example 01 · the unit
The smallest unit is the exercise-volume pair.
Add intensity, rest, and rep variation for more detailed instruction and analysis.
Basic
NOTATION
PARSED
Row
- Sets
- 3
- Distance
- 500m
+ Intensity & rest
NOTATION
PARSED
Deadlift
- Sets
- 6
- Reps
- 6
- Intensity
- 90%5RM
- Rest
- 3:00
+ Rep arrays & incrementation
Rep arrays let each set take a different number of reps. ++10% means intensity grows by 10 percentage points per set; ++0:30 means rest grows by 30 seconds per set.
NOTATION
PARSED
Clean
- Sets
- 4
- Reps
- 4 · 3 · 2varies
- Intensity
- 70–100%3RMvaries
- Rest
- 2:30–4:00varies
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 4 | 70%3RM | 2:30 |
| 2 | 3 | 80%3RM | 3:00 |
| 3 | 2 | 90%3RM | 3:30 |
| 4 | 2 | 100%3RM | 4:00 |
Example 02 · multiple sections
A workout is a sequence of sections.
Stack sections to compose a session.
NOTATION
PARSED
Squat
- Sets
- 3
- Reps
- 5
- Intensity
- 80%3RM
- Rest
- 2:30
Clean
- Sets
- 4
- Reps
- 4 · 3 · 2varies
- Intensity
- 70%3RM
- Rest
- 2:30–4:00varies
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 4 | 70%3RM | 2:30 |
| 2 | 3 | 70%3RM | 3:00 |
| 3 | 2 | 70%3RM | 3:30 |
| 4 | 2 | 70%3RM | 4:00 |
Example 03 · intensity by feel
RPE is an alternative to percentages.
Rate of Perceived Exertion. Use it when a percentage isn't the right tool.
NOTATION
PARSED
Bench Press
- Sets
- 3
- Reps
- 5
- Intensity
- 8rpe
Example 04 · circuits
Supersets and circuits use the same notation.
A "Rounds" section loops through its exercises N times.
NOTATION
PARSED
Bench Press
- Reps
- 5
DB Row
- Reps
- 8
Example 05 · synthesis
A complete workout, composed.
Strength section. Circuit. Accessory. The grammar handles the whole session.
NOTATION
PARSED
Run
- Sets
- 3
- Distance
- 100m
- Every
- 2:00
Squat
- Sets
- 5
- Reps
- 3
- Intensity
- 85%3RM
- Rest
- 3:00
Bench Press
- Reps
- 5 · 6 · 7 · 8varies
- Intensity
- 8rpe
| Round | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 5 | 8rpe | — |
| 2 | 6 | 8rpe | — |
| 3 | 7 | 8rpe | — |
| 4 | 8 | 8rpe | — |
DB Row
- Reps
- 8
- Intensity
- 2rir
Hammer Curls
- Sets
- 3
- Reps
- 12
- Intensity
- 8rpe
- Rest
- 1:30
Example 06 · one notation, any audience
Whether you write this for one athlete or a roster of fifty, the notation is the same.
Composition layers — factors, schedules, group assignment — sit on top of the work, not inside it. The grammar travels.
Try it
Write your own.
Empty canvas. We'll parse as you type. When you want the full vocabulary, the language reference indexes every feature.
NOTATION
PARSED
Row
- Sets
- 3
- Distance
- 500m
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