Preamble

The table below is a plan, not a verdict. It compresses ninety minutes into rows; your muscles and attention will not read it at that speed. Take a breath before you begin—an interval between the schedule and the first lift—so the session can be lived rather than only executed.

Training can rush toward closure: sets done, boxes ticked. The ideas you keep in art_design_thought ask for something alongside that—room for difficulty, for what the program omits, for sensation that does not fit a cell. The theories named in the sheet (Pearl, Dorian, O’Shea) order the work; they do not exhaust what you might notice.

If something in this preamble slows the scroll, it echoes Lee Ufan’s insistence on time, feeling, and what happens in the gap. What stays open after you close the page is yours.

Lee Ufan — via art_design_thought/thought.md & relational publishing notes (interval, negative space, prose before the chart).

90‑minute full‑body session

Exercise names from magicmoves_v41.json. Order follows the three resistance theories in freestandbody_v9 / your backup: Pearl (warm‑up + trunk early), Dorian Yates (legs → pullover line → chest → delts → calves → arms), and Pat O'Shea (demanding compounds when fresh, ramp loads). Page refs: per‑exercise HTML.

Timing: Rough minutes per row are a guide for a ~90 minute session including transitions. Adjust sets; drop forearm/neck if short on time. Hinge volume is high — use light barbells on good mornings until pattern is solid.

#	Phase	~Time	Focus	Exercise
1	Pearl / prep	8–10	Full body	Warm-Up (Dumbbell Swing-Through)
2	Pearl — trunk	5–7	Core / obliques	Barbell Side Bend
3	Dorian — legs	6–8	Thighs	Dumbbell Front Lunge
4	Dorian — legs	8–10	Thighs	Flat Footed Medium Stance Barbell Front Squat
5	Dorian — legs	8–10	Thighs	Flat Footed Medium Stance Barbell Hack Squat
6	Bone-style hinge	8–10	Posterior chain	Stiff Legged Barbell Dead Lift
7	Hinge	6–8	Posterior / trunk	Stiff Legged Barbell Good Morning
8	Trunk rotation	5–7	Core	Twisting Barbell Good Morning
9	Dorian — lats	7–9	Back / chest tie‑in	Wide Grip Floor Straight Arm Barbell Pullover
10	Dorian — lats	6–8	Back / chest tie‑in	Straight Arm Dumbbell Pullover
11	Chest isolation	5–7	Chest	Flat Around the World
12	Chest isolation	5–7	Chest	Incline Around the World
13	Dorian — delts	6–8	Shoulders	Medium Grip Barbell Upright Rowing
14	Dorian — traps	5–6	Upper back	Dumbbell Shoulder Shrug
15	Dorian — calves	4–5	Calves	Standing Barbell Toe Raise
16	Calves	4–5	Calves	Standing Free Hand Toe Raise on 2x4
17	Dorian — arms	6–8	Biceps	Seated Incline Close Grip Barbell Curl
18	Dorian — arms	6–8	Triceps	Lying Supine Close Grip Barbell Triceps Kick Back
19	Forearms	4–5	Grip	Seated Two Dumbbell Palms Up Wrist Curl
20	Optional	3–5	Neck	Seated Free Hand Neck Resistance
O'Shea: ramp each lift (light → working weight). Dorian: last safe set to failure only where appropriate. Pearl mindset: precise sets/reps. Bone stimulus (bundled medical theory) also suggests squat pattern before hinge — reflected in items 4–7.

Magic Moves page list (1–20)

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