Choose a schedule you can sustain
Core Elements is a lower-volume option for building or maintaining muscle alongside work, family and other demands. Choose the training days you can consistently make. More days are not automatically better, and these planned targets are not a universal minimum or a promise of a particular result.
Two blocks, with room to reassess
The ten-week program has two five-week blocks. After week five, you can finish, continue or choose another program. Week six resets the effort target; it is not a guaranteed deload or proof that fatigue has cleared. If you need more recovery, use the easier prescription or rest rather than forcing a harder return.
Build reps before adding weight
Follow the rep range and repetitions-in-reserve target shown in your session. RIR means how many more clean repetitions you estimate you could perform. Build controlled reps within the range. A weight increase is earned when every prescribed set reaches the upper limit at the required effort, with clean technique on a Green session. Choose an increment your equipment actually provides; increases are not compulsory every week.
Hold the weight on the first added-set exposure, the first lower-RIR exposure and the week-six reset. Use the effort target shown in the app, and reduce the load if needed to meet it. Pushing closer to failure does not by itself show that you have become stronger.
More sets are a choice
Set-increase offers can become available from program weeks three and eight. Review the affected exercises, extra sets and estimated time, then choose Add sets or Keep current. Later offers build on earlier accepted volume; the calendar does not add sets automatically. Performance, recovery, work fatigue and time still matter.
You can return to your previous volume without wiping saved weights or completed history. Keeping your current sets still leaves room to progress reps and weight when the usual requirements are met.
Make room for the session
Sessions are designed to fit within an hour, including warm-up and setup. Estimates cannot predict equipment queues, individual warm-ups or longer rests. Respect the 60-minute cap: use the adjusted prescription and stop unperformed work when needed, omitting added work first rather than rushing essential rest.
Follow the day's effort and recovery adjustments. Easier or incomplete work does not earn progression as though you completed the full prescription. Missed work creates no catch-up sets. Do not push through pain to finish a planned number.
Keep your lifts and records useful
Free weights are preferred where suitable, with listed alternatives for equipment and preference. Keep an exercise consistent enough to practise and compare your training. A new exercise needs its own load baseline; the old exercise's history stays saved. Your actual completed work, not a preview or an unperformed set, is what you log.
Open your program
Open Programs in the FBY app, explore Core Elements and choose your preferred two-, three- or four-day option. All three require Pro. Review the sessions before starting. Your completed training history stays saved when you choose another program.