house engine
House Engine: Hybrid Builder
Strength that breathes. Ron Wheezly approved.
Two lift days, two engine days. The strength work runs the same progression engine as everything else; the conditioning blocks arrive from the cardio module with heart-rate targets synced to your watch.
Level IntermediateDays 4/weekLength 6 weeksGoal Strength + conditioning
The week
Session by session
Day 1 — Lower strength
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Back Squat | 4 | 4–6 | 2 |
| Romanian Deadlift | 3 | 8–10 | 2 |
| Barbell Hip Thrust | 3 | 8–12 | 2 |
Day 3 — Upper strength
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Bench Press | 4 | 4–6 | 2 |
| Barbell Bent-Over Row | 4 | 6–10 | 2 |
| Standing Barbell Overhead Press | 3 | 8–12 | 2 |
| Cable Face Pull | 3 | 12–20 | 2 |
Day 4 — Long engine (zone 2)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Push-Up | 1 | 40 min steady | 4 |
How it progresses
Lifts: double progression at RIR 2. Conditioning: rate-of-perceived-exertion ladders, deloaded with the same readiness signal as the lifts.
How the engine decides