Equipment: All exercises use only the vertical Smith machine or selectorized resistance machines. Zero cables required.

Schedule: 3 non-consecutive days per week (e.g. Mon / Wed / Fri). Rotate A → B → C each visit, in order.

Rest between sets: 60 sec in Phase 1, 45 sec in Phase 2–3, 30–45 sec in Phase 4.

Progressive overload: Weights shown increase each week automatically. If a weight feels too easy for all reps, bump it up at your next session — don't wait.

Smith machine foot placement: For squats, place feet slightly forward of where the bar falls — this compensates for the fixed vertical path and reduces knee strain.

Core work: Keep torso rotation weight moderate — the goal is a tight, defined midsection, not adding width to the obliques.

Posterior chain priority: Hip thrusts are your single most important lower body exercise for glute and hamstring power. Never skip Day B.

Nutrition: Pair with a 300–500 calorie daily deficit for consistent fat loss toward your 150 lb goal.

Tracking: Use the "Mark Day Done" button after completing a session. Once all three days in a week are marked, that week gets a checkmark. Tap a completed day again to undo it. Progress is saved to the server.