reckonerHow 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.
About this plan
Built for a home gym with dumbbells and a flat bench. Climb reps before load, since a rep is a smaller step than any dumbbell. When your legs reach the heaviest pair you own, the split squats ask one leg to move most of your body weight with the same dumbbells.
The week
Three sessions, four rest daysEvery 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.
MonFull body AGlutes, shoulders, quads5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Goblet squatMain lift | 3 × 8–12 | Yours |
| 02 | Dumbbell bench press | 3 × 8–12 | Yours |
| 03 | One-arm dumbbell row | 3 × 8–12 | Yours |
| 04 | Dumbbell Romanian deadlift | 3 × 8–12 | Yours |
| 05 | Dumbbell lateral raise | 2 × 12–15 | Yours |
TueRestStrength is built in the recovery, so this day is part of the plan.
WedFull body BTriceps, quads, glutes6 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Dumbbell split squatMain lift | 3 × 8–12 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | One-arm dumbbell row | 3 × 8–12 | Yours |
| 04 | Dumbbell biceps curl | 2 × 10–15 | Yours |
| 05 | Overhead dumbbell triceps extension | 2 × 10–15 | Yours |
| 06 | Dumbbell calf raise | 2 × 12–15 | Yours |
ThuRestStrength is built in the recovery, so this day is part of the plan.
FriFull body CGlutes, triceps, quads6 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Rear-foot-elevated split squatMain lift | 3 × 8–12 | Yours |
| 02 | Dumbbell bench press | 3 × 8–12 | Yours |
| 03 | One-arm dumbbell row | 3 × 8–12 | Yours |
| 04 | Single-leg Romanian deadlift | 2 × 8–12 | Yours |
| 05 | Dumbbell hammer curl | 2 × 10–15 | Yours |
| 06 | Dumbbell skullcrusher | 2 × 10–15 | Yours |