Push
Bench Press
Tempo prescriptions for flat, incline, and close-grip bench press. Top Start movement with controlled eccentric to chest.
Overhead Press
Strict press tempo training for shoulder development. Top Start with emphasis on controlled negatives.
Lateral Raise
Slow tempo lateral raises for capped delts. Bottom Start with peak contraction hold at the top.
Pull
Barbell Row
Tempo training for bent-over and Pendlay rows. Bottom Start with squeeze emphasis at the top.
Pull-Up
Slow tempo pull-ups and chin-ups for back and bicep development. Bottom Start from dead hang.
Bicep Curl
Tempo curls for maximum bicep growth. Bottom Start with slow eccentrics and peak contraction holds.
Legs
Squat
Tempo training for back squats, front squats, and goblet squats. Top Start with controlled descent into the hole.
Deadlift
Tempo prescriptions for conventional and sumo deadlifts. Bottom Start with eccentric control on the way down.
Romanian Deadlift
Slow tempo RDLs for hamstring and glute development. Top Start with deep stretch at the bottom.
Leg Press
Tempo training on the leg press for controlled quad and glute work. Top Start with smooth eccentric descent.
Learn More
What Is Tempo Training?
A complete introduction to tempo training, the 4-digit notation system, and why it works.
How to Read Tempo Notation
Understand the 4-digit system: eccentric, bottom pause, concentric, and top squeeze.
Tempo Training for Beginners
Getting started with controlled rep speed — which exercises and tempos to begin with.
Track every phase with precision
Lifting Tempo gives you audio, visual, and haptic cues for every rep. $2.99 once — no subscription.
