At Hardbody, we don’t believe in random workouts. Every session has a purpose. Every rep is programmed for progress.
That’s why we use a system called session loading—a strategic method for structuring the load and intensity of each exercise within a workout to build strength, manage fatigue, and keep you progressing safely and consistently.
Whether you’re training to improve performance, build lean muscle, or get stronger while avoiding injury—how you train each set matters just as much as what you do each week.
Here’s how we break it down at Hardbody:
A-Series Lifts (Primary Movements): Built to Progress
Your A-series is your main lift of the day—think trap bar deadlifts, bench presses, squats, chin-ups, and push-ups. These movements are where we build the most strength and intensity.
We use two core loading strategies:
Step Loading (our primary method)
Step loading ramps the weight of each set, building to your heaviest effort on the final set. This method allows us to gradually prepare your nervous system and muscles while managing fatigue.
Example: Step Loading 5×5 with a 1RM of 100kg
| Set | Load (kg) | Reps |
| 1 | 75 | 5 |
| 2 | 77.5 | 5 |
| 3 | 80 | 5 |
| 4 | 82.5 | 5 |
| 5 | 85 | 5 |
Over 3 weeks, we progressively ramp the weights up 2.5kg–5kg per session.
Why it works:
- Manages fatigue early in the workout
- Builds intensity gradually
- Allows for higher peak loads by the final set
- Supports sustainable strength gains over time
We use step loading in most phases—whether you’re a high school athlete in-season or a busy parent training for performance and longevity.
Complex Loading (used for advanced athletes)
Complex loading uses advanced rep schemes like descending or wave sets to create high muscular and neural demand. It’s intense and reserved for short blocks in advanced phases.
Example: 7-7-5-5-3-3 descending scheme
| Week | Sets 1–2 | Sets 3–4 | Sets 5–6 |
| 1 | 7 @ 75kg | 5 @ 80kg | 3 @ 85kg |
| 2 | 7 @ 80kg | 5 @ 85kg | 3 @ 90kg |
| 3 | 7 @ 85kg | 5 @ 90kg | 3 @ 95kg |
When we use it:
- For advanced lifters
- In peak intensity blocks
- To develop intensity tolerance and max strength
Due to fatigue demands, we use this sparingly and only with those who have the movement quality and recovery capacity to handle it.
B & C-Series Lifts: Volume, Control, and Balance
These movements are your assistance (B-series) and remedial (C-series) lifts. Think dumbbell split squats, rows, single-leg work, core training, and mobility-based lifts.
Here, the goal shifts to hypertrophy, balance, and reinforcing high-quality movement.
Constant Loading to Controlled Failure
We use the same weight across all sets and aim to hit target reps. Slight rep drop-off is okay. Once all sets hit the goal, we bump the load up.
Example: 3×8 at 78kg
| Week | Set 1 | Set 2 | Set 3 |
| 1 | 8 | 7 | 7 |
| 2 | 8 | 8 | 7 |
| 3 | 8 | 8 | 8 → Increase load 2–3% next week |
The same concept applies to C-series lifts (like 3×10), just with slightly higher reps and lighter loads.
Why it works:
- Builds muscle and work capacity without crushing the nervous system
- Teaches technical consistency under fatigue
- Drives progress with simple, trackable metrics
- Keeps athletes and adults training hard without overtraining
Putting It All Together: Session Loading at Hardbody
| Exercise Series | Loading Strategy | Primary Focus |
| A-Series | Step or Complex Loading | Strength & progressive overload |
| B-Series | Constant to Technical Failure | Hypertrophy & volume tolerance |
| C-Series | Constant to Controlled Failure | Movement quality & muscular balance |
Our Rules for Smart Session Design
Primary lifts get intentional progression.
Assistance lifts chase quality and pump, not ego.
Remedial lifts reinforce movement and resilience.
Final Thought: Every Rep Has a Purpose
We don’t do guesswork. Whether you’re a hockey player in-season, a 50-year-old rebuilding your strength, or a high school athlete prepping for college—we load with purpose.
Train smart in the moment, and long-term results take care of themselves.
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