Choose the week you can actually train
Pick your training days around your working week, not the other way round. Six days is not a badge of honour. Three consistent sessions can be a better choice than a schedule you keep missing.
This is a gym-based program with free-weight-first defaults where suitable, plus machines, cables and listed alternatives. Existing exercise selections stay yours. Review the sessions and equipment before choosing a variant. If you are new to lifting, start by looking at Forged Foundations.
Build, reassess, then deload
The cycle gradually brings effort closer to your limit: the base target is three reps in reserve in weeks one and two, two in weeks three and four, and one in weeks five and six. Reps in reserve means how many more controlled repetitions you estimate you could complete. Your current readiness and training phase can change the prescription shown in the app.
Week seven is a deload. Its weekly muscle-set targets are half the opening targets, rounded up, with an easier five-reps-in-reserve effort target. Choose a lighter load that actually feels easy; there is no single percentage reduction that suits everyone. Do not chase progression during the deload.
An optional midpoint reset
After week three, choose to continue or take an easier reset week. Reset work uses half the opening volume at five reps in reserve and an easier load. When recovery allows, return at opening volume and three reps in reserve, then rebuild at two. If fatigue remains, keep reduced work or rest. The calendar does not force a harder return.
Earn the next step
Log your sets, reps and loads, then complete the weekly review. The app uses your training evidence, recovery feedback and session budget to guide what comes next. It can hold volume rather than adding more work. Follow the prescription displayed for your session instead of adding sets just because you feel you should.
Volume is the priority planned increase. These first-cycle targets are a starting point for learning your response, not measured individual MAV or guaranteed optimal volume. Additions remain conditional on performance, recovery and time. A held week does not create catch-up debt.
Weight increases are earned through double progression, not forced every week. Build clean reps within the range. When every prescribed set reaches the top of the range at the required effort, the weekly review can qualify the next practical weight step. Hold the load when that exercise first gains a set. Reduced, partial or skipped work does not qualify as success at the full base prescription.
Make room for the session
Plan around the time you actually have. Sessions may take around 45 to 90 minutes; shorter sessions and deloads are not padded to meet a minimum. Estimates include warm-up and setup but cannot predict queues or individual needs. If additions do not fit, defer the affected work rather than rushing essential rests or silently trimming the existing plan.
Hard week at work? Adjust the session
Use the Green, Amber and Red readiness options honestly. They help scale training to the day; they are not a reason to push through illness or worsening pain. Rest when you need it, and seek qualified advice for an injury or unexplained symptoms.
Finish, then choose what is next
After the final deload session is completed or recorded as skipped, the program finishes. Your history stays saved. You decide whether to repeat the cycle, choose another program or take more recovery time. There is no automatic extra maintenance block, and finishing a deload does not guarantee that you are fully recovered.
Where to find it
Open Programs in the FBY app and choose Muscle Beach Madness. Pro membership is required to run it. Choose your variant and review its sessions before starting.
Updated progression applies to new cycles. Existing cycles retain their saved prescriptions. Follow the plan shown in your app. This guide is not a promise of a particular result.