Schedule changes
Missed days, travel, and interrupted weeks become inputs—not reasons to abandon the plan.
SORN by Heavy Medal
The decision engine behind the work.
SORN turns a goal, a real person, and a changing day into training that still makes sense.
How it works
A program with memory—and room for judgment.
SORN considers the athlete’s goal, schedule, equipment, experience, training history, adherence, readiness, substitutions, and prior outcomes. It explains changes and leaves consequential decisions visible.
Equipment changes
Train in the gym you actually have. SORN finds a valid route without losing the purpose of the work.
Capability changes
Pain and durable limitations are handled distinctly so training can respect today without surrendering tomorrow.
Performance changes
Logged work, effort, adherence, and history inform what comes next while the athlete retains final authority.
Training paths
Specific enough to compete. Flexible enough to live.
Strength
Build force with structured progression and goal-specific anchors.
Hypertrophy
Grow with volume that responds to training history and recovery.
Powerlifting
Develop the squat, bench press, and deadlift with competition-aware specificity.
Body composition
Train to become leaner, more capable, and easier to keep moving.
Tactical performance
Build strength, work capacity, and readiness for demanding work.
Strongman
Prepare for off-season development or the specific demands of competition.
Athlete authority
SORN recommends. You decide.
Readiness and performance can change the recommendation, but the athlete is not erased from the process. Adjustments remain understandable, reviewable, and connected to the original purpose.
TODAY · LOWER STRENGTHSession adapted
READY01
PRIMARYBack Squat
4 × 5Purpose preserved. Volume adjusted to today’s readiness while the strength target remains intact.
TARGETRPE 8
REST3 MIN
PROGRESSON TRACK
EquipmentPainUnfamiliarPreference