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.
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
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.
NOTATION
PARSED
Row
- Sets
- 3
- Distance
- 500m
NOTATION
PARSED
Deadlift
- Sets
- 6
- Reps
- 6
- Intensity
- 90%5RM
- Rest
- 3:00
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.
NOTATION
PARSED
Row
- Sets
- 3
- Distance
- 500m
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