Built by Temper

Your schedule tells Temper when you can train. It does not have to dictate when your training cycle starts over.

BBT is being designed to organize successive sessions around your goals, completed exposure and elapsed time—not require the same sessions to repeat every Monday. A weekly pattern can still make sense. It simply is not the only option.

BBT is being designed so you can train a lift or muscle again without repeating the entire session.

Progressive overload has several levers: load, reps, working sets and the structure of the session.

BBT is being designed to coordinate those with RIR targets, rest intervals, exercise selection and training frequency.

A fixed 3 × 8 is not the whole method. A different set–rep scheme may suit a different emphasis or a later phase. Changes should have a reason, preserve useful consistency and fit the time and equipment you actually have.

Volume is more than one total. Working sets, completed reps and weight lifted tell different parts of the story.

Completed sets—not planned sets—form the training record.

Optional RIR and energy check-ins add context to performance. Skip a check-in and it stays blank — BBT is being designed not to guess.

BBT is being designed to distinguish a difficult first set from repeated late-set shortfalls, and a missed target from a set you never attempted. The next step might be more load, more reps, adjusted rest, a volume change or another attempt.

Deloads, changes in training emphasis and return phases belong in the method too. Their rules are still being developed and tested.

In Development Illustrative logic—not a workout prescription.

The method is being tested on whether its next decision fits the evidence—not whether it changes something every session.

The intended experience is straightforward: accept a plan and its routine adjustment limits.

Eligible changes to future sessions would then happen within those limits, with an explanation, a change record and Undo. Larger changes would be offered for your decision.

These controls are planned features, not a claim that the complete BBT system is available today.

BBT is being designed for beginners through experienced lifters who want structured progression and are willing to log their working sets.

You can prefer familiar lifts and keep a consistent schedule; the plan is being designed to respond to your training either way.

It may suit you if you want the next session to reflect your goal and recent performance, without managing all the programming yourself. If you prefer to choose every exercise and adjustment, Temper’s Freestyle mode remains a separate option.

The intended equipment range includes full gyms, home dumbbells and limited-equipment setups. Those options do not support every goal equally. Strength and hypertrophy are the most developed starting paths; power, endurance, maintenance and mixed-goal paths are still being expanded.

BBT’s development draws on resistance-training research, including the American College of Sports Medicine’s 2026 position stand. That guidance does not validate Temper’s algorithms.

• Progressive overload. The position stand recommends progressive resistance training, with the stimulus increased through load, volume, frequency, exercise selection or duration. That supports the principle, not the specific thresholds BBT will use to choose a next step.
• Load and volume. It reports strength benefits from heavier loads and hypertrophy benefits from higher set volume, and recommends matching both to your goals. These are goal-specific, population-level findings, not automatic targets for any one person.
• RIR, rest and cycles. We claim no ACSM support for BBT’s RIR-based adjustments, adaptive rest or training cycles that don’t repeat weekly. Logging RIR is a Temper feature, not evidence of better outcomes.

Currier et al. (2026). American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise 58(4):851–872. doi:10.1249/MSS.0000000000003897 · PubMed 41843416