compoundCNS-heavy
Back Squat
Recommended range: 120 to 300 seconds. Default launch uses 180 seconds.
Goals: strength, hypertrophy
Launch timerPreset Breakdown
Every built-in preset, explained in plain language
These presets are the product model. Each one represents a different tradeoff between energy recovery, metabolic stress, and neural readiness.
Exercise Guide
Search the preset model by exercise
Use this quick lookup when you know the lift but want the most practical rest range and a one-click timer handoff.
compound
Bench Press
Recommended range: 90 to 180 seconds. Default launch uses 120 seconds.
Goals: strength, hypertrophy
Launch timercompoundCNS-heavypower
Deadlift
Recommended range: 180 to 300 seconds. Default launch uses 180 seconds.
Goals: strength, power
Launch timercompound
Overhead Press
Recommended range: 90 to 180 seconds. Default launch uses 120 seconds.
Goals: strength, hypertrophy
Launch timercompound
Weighted Pull-Up
Recommended range: 90 to 180 seconds. Default launch uses 120 seconds.
Goals: strength, hypertrophy
Launch timercompound
Romanian Deadlift
Recommended range: 90 to 180 seconds. Default launch uses 120 seconds.
Goals: hypertrophy, strength
Launch timermachine
Leg Press
Recommended range: 60 to 120 seconds. Default launch uses 90 seconds.
Goals: hypertrophy, endurance
Launch timerisolation
Leg Extension
Recommended range: 45 to 75 seconds. Default launch uses 60 seconds.
Goals: hypertrophy, endurance
Launch timerisolation
Lateral Raise
Recommended range: 30 to 60 seconds. Default launch uses 45 seconds.
Goals: hypertrophy, endurance
Launch timercompound
Barbell Row
Recommended range: 90 to 180 seconds. Default launch uses 120 seconds.
Goals: strength, hypertrophy
Launch timerpowercompoundCNS-heavy
Power Clean
Recommended range: 120 to 240 seconds. Default launch uses 180 seconds.
Goals: power, strength
Launch timerendurancepower
Sled Push
Recommended range: 30 to 90 seconds. Default launch uses 60 seconds.
Goals: endurance, power
Launch timer30 seconds
Metabolic Stress & Endurance
Short rest periods keep metabolic stress high, promoting muscle endurance and the 'pump'. Ideal for hypertrophy through metabolic accumulation.
ATP
50%
Lactate
20%
Neural
30%
Why this preset exists
- • ATP-PC system recovers ~50% in 30 seconds
- • Lactate continues to accumulate, increasing metabolic stress
- • Growth hormone release peaks with short rest periods
- • Maintains elevated heart rate for cardiovascular benefits
Best for
- • Muscle endurance
- • Metabolic conditioning
- • Time-efficient workouts
- • Pump-focused training
- • Fat loss phases
Typical examples
- • Drop sets
- • Circuit training
- • German Volume Training (modified)
- • Isolation exercises (bicep curls, lateral raises)
60 seconds
Hypertrophy (Muscle Growth)
The sweet spot for muscle growth. Balances metabolic stress with enough recovery for consistent performance across sets.
ATP
85%
Lactate
50%
Neural
60%
Why this preset exists
- • ATP-PC system recovers ~85% allowing for maintained intensity
- • Moderate lactate accumulation enhances anabolic hormone response
- • Muscle fiber recruitment remains high across multiple sets
- • Optimal balance of mechanical tension and metabolic stress
Best for
- • Primary hypertrophy goal
- • Compound movements at moderate loads (60-80% 1RM)
- • Most isolation exercises
- • Progressive overload protocols
- • Bodybuilding-style training
Typical examples
- • Bench press (3x8-12)
- • Squats at 70% 1RM
- • Cable flyes
- • Leg press
- • Most dumbbell work
90 seconds
Strength-Hypertrophy Balance
Allows near-complete ATP recovery while maintaining some metabolic stress. Bridges the gap between pure strength and hypertrophy training.
ATP
95%
Lactate
70%
Neural
80%
Why this preset exists
- • ATP-PC system recovers 95%+ ensuring full power output
- • Lactate begins clearing effectively between sets
- • Neural pathways recover, allowing for better force production
- • Phosphocreatine stores nearly fully replenished
Best for
- • Heavy compound lifts at moderate rep ranges (5-8 reps)
- • Powerbuilding programs
- • Intermediate lifters balancing size and strength
- • Multi-joint exercises under fatigue
Typical examples
- • Squats at 80% 1RM for 6 reps
- • Deadlifts (working sets)
- • Overhead press
- • Weighted pull-ups
- • Barbell rows
3 minutes
Maximum Strength & Power
Full recovery between sets ensures maximum force production. Essential for training the nervous system and lifting maximal loads.
ATP
100%
Lactate
95%
Neural
100%
Why this preset exists
- • Complete ATP-PC replenishment (98-100%)
- • Lactate nearly fully cleared from working muscles
- • Central nervous system fully recovered
- • Creatine phosphate stores maximally restored
- • Allows peak force production on every set
Best for
- • Powerlifting (Squat, Bench, Deadlift)
- • 1-5 rep max attempts
- • Olympic lifting
- • Explosive power training
- • Testing or peaking phases
Typical examples
- • Heavy squats at 85%+ 1RM
- • Competition deadlifts
- • Max effort bench press
- • Clean & jerk
- • Snatch
- • Heavy farmer's carries
2 minutes
Strength with Volume
Good compromise for strength training with higher volume. Allows quality reps while maintaining training density.
ATP
98%
Lactate
85%
Neural
90%
Why this preset exists
- • Near-complete ATP recovery (98%)
- • Significant lactate clearing between sets
- • Neural recovery sufficient for consistent performance
- • Balances workout duration with performance quality
Best for
- • Strength training with 5x5 protocols
- • Heavy compound movements outside competition prep
- • Submaximal strength work (75-85% 1RM)
- • Power development with moderate loads
Typical examples
- • StrongLifts 5x5 program
- • Texas Method main lifts
- • Heavy front squats
- • Weighted dips
- • Power cleans