reckoner
How Reckoner runs it
- 01A short checkReckoner asks what you lift now and how it moves. That sets a starting weight for every lift, yours and nobody else's.
- 02You lift, it readsLog reps and how hard each set felt. Form comes first: a set that breaks down does not count toward a heavier one.
- 03Next week adjustsHit the top of the rep range at a good effort and the weight goes up. Fall short and it holds. Your watch gets the new week.
The week
Six sessions, one rest dayEvery weight in this plan is set for youThe plan gives the lifts, sets and reps. Reckoner gives the load: your first weights from a short check, then up when you hit the top of the range at a good effort. That is what Yours means on every lift below.
MonPush AShoulders, triceps, chest6 lifts · 50 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell bench pressMain lift | 4 × 6–10 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | Dumbbell bench press | 3 × 8–12 | Yours |
| 04 | Dumbbell lateral raise | 3 × 8–12 | Yours |
| 05 | Barbell curl | 3 × 8–12 | Yours |
| 06 | Plank | 2 × 30–60s | Yours |
TuePull ABack, upper back, biceps4 lifts · 35 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Lat pull-downMain lift | 3 × 6–10 | Yours |
| 02 | Chest-supported dumbbell row | 3 × 8–12 | Yours |
| 03 | Cable lateral raise | 3 × 8–12 | Yours |
| 04 | EZ bar curl | 3 × 8–12 | Yours |
WedLegs AQuads, glutes, lower back5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 4 × 6–10 | Yours |
| 02 | Trap bar deadlift | 3 × 8–12 | Yours |
| 03 | Leg extension | 3 × 8–12 | Yours |
| 04 | Leg press calf raise | 3 × 8–12 | Yours |
| 05 | Pallof press | 2 × 8–12 | Yours |
ThuPush BShoulders, triceps, chest3 lifts · 25 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Machine shoulder pressMain lift | 3 × 6–10 | Yours |
| 02 | Dumbbell floor press | 3 × 8–12 | Yours |
| 03 | Dumbbell biceps curl | 3 × 8–12 | Yours |
FriPull BUpper back, back, biceps5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Seated cable rowMain lift | 3 × 6–10 | Yours |
| 02 | Neutral-grip lat pull-down | 3 × 8–12 | Yours |
| 03 | Conventional deadlift | 3 × 8–12 | Yours |
| 04 | Dumbbell hammer curl | 3 × 8–12 | Yours |
| 05 | Side plank | 2 × 30–60s | Yours |
SatLegs BGlutes, hamstrings, lower back5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Romanian deadliftMain lift | 4 × 6–10 | Yours |
| 02 | Walking lunge | 3 × 8–12 | Yours |
| 03 | Glute bridge | 2 × 8–12 | Yours |
| 04 | Seated leg curl | 3 × 8–12 | Yours |
| 05 | Dumbbell calf raise | 3 × 8–12 | Yours |