Skip to content
QuantumWorkoutQuantum Nonsense ↗

Train the program, not the spreadsheet.

Two complete training cycles, transcribed faithfully from their source logs — every set, rep and interval intact. Pick a program, and QuantumWorkout handles the counting.

Programs

21-Day Muscle Program

Werewolf Muscle

Hypertrophy-oriented resistance work on a three-day rhythm, with Neural Activation Training, plyometrics, abdominal giant sets, and optional HIIT/HIRT conditioning layered on top. Three OFF days anchor the cycle.

Length
21 days
Cycle
—
Completed
—
Progress
—
Start ProgramView roadmap

28-Day Strength Program

Werewolf Strength

Heavier strength work built on banded lifts, rack pulls from three heights, and weighted pull-ups and chin-ups, alternating with 20-minute HIRT and abdominal HIRT sessions. Max testing precedes a structured recovery week.

Length
28 days
Cycle
—
Completed
—
Progress
—
Start ProgramView roadmap

Day types

Every day is tagged by what it asks of you. Labels and glyphs carry the meaning, so nothing depends on colour alone.

  • Resistance — Hypertrophy-oriented resistance training.
  • Strength — Heavy, low-rep strength work.
  • NAT — Neural Activation Training — explosive, low-rep work.
  • Abs — Abdominal giant set.
  • Tabata — 20 seconds work, 10 seconds rest, repeated.
  • HIIT — High Intensity Interval Training.
  • HIRT — High Intensity Resistance Training.
  • Max Test — Work up to a maximum for the day.
  • Recovery — Reduced intensity recovery work.
  • Off — Rest day — no training prescribed.

Shorthand

The source logs use abbreviations throughout. They are expanded everywhere they appear, and collected here.

BB
Barbell
DB
Dumbbell
AMAP
As Many As Possible
NAT
Neural Activation Training
HIIT
High Intensity Interval Training
HIRT
High Intensity Resistance Training
OH
Overhead
1RM
One Rep Maximum
Browse all 86 exercises →