Quality frequency, not three heavy workouts. Bench and weighted Pull-ups get three distinct stimuli each week: one heavy top set with low-to-moderate back-offs, one moderate-volume stimulus, and one light, crisp skill exposure. Squat, Deadlift and Dips receive heavy and lower-fatigue exposures. Optional Muscle-ups are low-RPE skill exposures twice a week.
Fatigue control. Keep most sets shy of failure, respect joint discomfort, avoid heavy overlap, and use logged RPE and sleep/recovery to adjust remaining sets. CNS fatigue cannot be inferred directly from workout logs. Use bar speed, completed repetitions, RPE, sleep and discomfort as practical recovery signals.
Periodization. Weeks 1–3 build quality volume, Week 4 deloads, Week 5 strengthens, Week 6 reduces accessory volume while lifting heavier, Week 7 tapers, and Week 8 lists specific daily attempt weights. The full accessory catalog is present during building weeks, not peak/test weeks. The highest-frequency pattern applies to normal training weeks, not maximal-testing week.

Accessory coverage: Both Hybrid modes include all 18 original named accessories in EACH normal build week (Weeks 1–3 and 5) by default; Pull-up Priority uses reduced sets and better placement to protect heavy pulling. Week 6 reduces them, and Weeks 7–8 remove them. Choosing 60-minute sessions automatically trims accessories; choose Recovery rotation if high fatigue. No plan guarantees PRs.