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Overview

The Tier type classifies exercises based on their priority and training intensity in the Rippler training methodology. This classification helps organize workouts and determines appropriate volume and intensity for each exercise.

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Type Definition

export type Tier = "T1" | "T2" | "T3a" | "T3b";
Tier is a string literal union type with four possible values, each representing a different training priority level.

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Tier Classifications

T1 - Primary Tier

Highest Priority ExercisesT1 exercises are your main competition lifts or primary movement patterns. These receive the most volume and intensity focus in your training.Characteristics:
  • Typically 3-5 sets
  • Higher intensity (heavier weights)
  • Lower rep ranges (1-5 reps)
  • Require the most recovery
Examples: Competition squat, bench press, deadlift

T2 - Secondary Tier

Secondary Priority ExercisesT2 exercises are variations of main lifts or important supplementary movements that directly support your T1 exercises.Characteristics:
  • Typically 3-4 sets
  • Moderate to high intensity
  • Medium rep ranges (5-8 reps)
  • Balance between strength and volume
Examples: Front squat, close-grip bench, Romanian deadlift, overhead press

T3a - Tertiary Tier A

High-Volume AccessoriesT3a exercises are accessory movements with higher volume to build muscle and address weaknesses.Characteristics:
  • Typically 3-4 sets
  • Moderate intensity
  • Higher rep ranges (8-12 reps)
  • Focus on hypertrophy and technical practice
Examples: Leg press, dumbbell bench, lat pulldowns, rows

T3b - Tertiary Tier B

Isolation & ConditioningT3b exercises are lighter isolation movements or conditioning work to address specific muscle groups or maintain work capacity.Characteristics:
  • Typically 2-3 sets
  • Lower intensity
  • High rep ranges (12-20+ reps)
  • Focus on muscle endurance and isolation
Examples: Bicep curls, tricep extensions, face pulls, calf raises

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Usage in Types

The Tier type is used in multiple interfaces throughout the app: 
export interface TargetExercise {
  tier: Tier;  // Classifies the planned exercise
  exercise: string;
  weight: number | string;
  reps: number | string;
  sets: number | string;
}

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Programming Guidelines

A typical Rippler workout day follows this structure:
  1. 1x T1 exercise - Main lift for the day
  2. 1-2x T2 exercises - Supporting movements
  3. 2-3x T3a exercises - Hypertrophy accessories
  4. 1-2x T3b exercises - Isolation/conditioning work
This creates a pyramid structure with intensity highest at T1 and volume highest at T3b.
Each tier typically uses different progression strategies:
  • T1: Linear or wave periodization with heavy weights
  • T2: Progressive overload with moderate weights
  • T3a: Volume accumulation and rep progression
  • T3b: Constant tension, pump work, or conditioning
Recovery requirements decrease as you move from T1 to T3b:
  • T1: 3-5 minutes rest between sets
  • T2: 2-3 minutes rest between sets
  • T3a: 1-2 minutes rest between sets
  • T3b: 30-60 seconds rest between sets

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Type Safety

Using a string literal union type ensures type safety at compile time. TypeScript will catch any typos or invalid tier values:
// ✅ Valid
const exercise: TargetExercise = {
  tier: "T1",
  exercise: "Squat",
  weight: 315,
  reps: 5,
  sets: 3
};

// ❌ Type error: "T4" is not assignable to type Tier
const invalid: TargetExercise = {
  tier: "T4",  // Error!
  exercise: "Squat",
  weight: 315,
  reps: 5,
  sets: 3
};

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