Preamble

This is day one of a six-day hypertrophy cycle derived from biomechanical force analysis. Every exercise was selected by computing the mechanical tension each movement delivers to muscle fibers — lever ratios, tension continuity, stretch-under-load — then scoring all 1,619 exercises in the Magic Moves catalog and choosing the highest-scoring variants for each body part.

The cable exercises will feel different from the barbell work of the last two sessions. That is deliberate: where barbells have dead spots at the top and bottom of the arc, cables hold the muscle in tension through the full range. The lighter loads are not weakness — a 5 kg cable lateral raise at a 20:1 lever ratio creates 1,000 N of deltoid tension. Trust the physics.

Lee Ufan — art_design_thought (interval, negative space, the weight of what is not lifted).

Hypertrophy Program — Day 1 of 6

Push A — Chest, Shoulders, Triceps (7 exercises)

Scoring methodology: Mechanical Tension (lever ratio) + Tension Continuity (cable vs free weight) + Muscle Breadth (compound vs isolation) + Stretch-Under-Load + Joint Safety + Progressive Overload Potential. Total 0–100. Source: exercise_hypertrophy_scores.xlsx derived from relabeled_magic_excel_20260412.xlsx.

Why these exercises & this order

The session opens with the highest-scoring chest exercise (cable lateral, 74/A) while muscles are fresh, then layers in stretch-focused work (incline fly) and a barbell compound for overload. Shoulders follow with the highest-scoring exercises in the entire database — lateral deltoid raises have the worst mechanical disadvantage of any muscle (20:1), meaning light cables produce enormous internal tension. Triceps close the session with overhead stretch and cable pressdown for constant tension.

Cable exercises first — tension continuity 19/20; no dead spots at any joint angle
Stretch-position exercises — incline fly, incline triceps curl load muscles at their longest length, the strongest hypertrophy signal
Barbell compound third — progressive overload chassis (micro-plates, 15/15) after isolation pre-fatigue

All exercises are scored S, A, or B grade. The lowest-scoring exercise here is the incline bench press at 65/B — included specifically for its 15/15 progressive overload potential and 11/15 muscle activation breadth, which cable isolation cannot match.

01. High Pulley Chest Lateral — p. 327, order on page 1
Chest — cable fly, constant tension (Score: 74/A)
02. Incline Dumbbell Fly — p. 316, order on page 4
Chest — stretch-under-load, clavicular head (Score: 67/B)
03. Medium Grip Incline Barbell Bench Press — p. 311, order on page 1
Chest — compound, progressive overload (Score: 65/B)
04. Standing Low Pulley Deltoid Raise — p. 425, order on page 4
Shoulders — lateral deltoid, 20:1 lever ratio (Score: 84/A)
05. Seated Back Supported Low Pulley Alternated Front Deltoid Raise — p. 426, order on page 3
Shoulders — front deltoid, strict isolation (Score: 79/A)
06. Incline Close Grip Barbell Triceps Curl — p. 494, order on page 2
Triceps — long head stretch, 10:1 lever ratio (Score: 76/A)
07. Standing Two Arm Triceps Press Down on High Wall Pulley — p. 563, order on page 1
Triceps — cable pressdown, constant tension (Score: 75/A)

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