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
Shoulders open with the S-tier floor deltoid raise (86), the highest-scoring exercise in the catalog, followed by rear delt isolation and a three-way raise. Chest uses low-cable fly and flat dumbbell fly for different stretch profiles. Triceps close with kneeling barbell curl (long head) and seated cable pressdown (lateral/medial heads).
Shoulders first — S-tier exercise — the 86-score floor deltoid raise demands completely fresh muscles; the 20:1 lever ratio creates extreme deltoid tension with light loads
Three deltoid heads covered — lateral (ex 1), rear (ex 2), and all three (ex 3) before shoulders fatigue
Chest cable + dumbbell pair — cable fly for constant tension, dumbbell fly for stretch-position emphasis
One S-grade, four A-grade, and two B-grade exercises. The S-grade floor deltoid raise (86) is the standout — no other exercise in the database scores higher.