課表計算邏輯：

• Training Max = 1RM × 90% (寬鬆版本) 或 95% (嚴格版本)。
• 訓練組 (Main Sets)：
• Week 1: 65% x5, 75% x5, 85% x5+
• Week 2: 70% x3, 80% x3, 90% x3+
• Week 3: 75% x5, 85% x3, 95% x1+
• Week 4 (降載週): 40% x5 (x2), 50% x5 (x2), 60% x5 (x2)
• 訓練順序：Day 1: Squat (深蹲), Day 2: Overhead Press (肩推), Day 3: Deadlift (硬舉), Day 4: Bench Press (臥推)。
• 單位預設 kg，重量四捨五入至小數點一位。