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
Three sessions a week with a rest day between each. Each one trains your whole body, so every muscle works two or three times a week. Every lift gives you a rep range: reach the top of it with good form and Reckoner adds weight next time.
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, quads6 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Goblet squatMain lift | 3 × 8–12 | Yours |
| 02 | Machine chest press | 3 × 8–12 | Yours |
| 03 | Lat pull-down | 3 × 8–12 | Yours |
| 04 | Dumbbell Romanian deadlift | 2 × 8–12 | Yours |
| 05 | Dumbbell lateral raise | 2 × 12–15 | Yours |
| 06 | Plank | 2 × 20–40s | 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 | Leg pressMain lift | 3 × 10–15 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | Seated cable row | 3 × 8–12 | Yours |
| 04 | Seated leg curl | 2 × 10–15 | Yours |
| 05 | Dumbbell biceps curl | 2 × 10–12 | Yours |
| 06 | Rope press-down | 2 × 10–15 | Yours |
ThuRestStrength is built in the recovery, so this day is part of the plan.
FriFull body CGlutes, chest, shoulders6 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Machine hip thrustMain lift | 3 × 8–12 | Yours |
| 02 | Incline dumbbell press | 3 × 8–12 | Yours |
| 03 | Chest-supported dumbbell row | 3 × 8–12 | Yours |
| 04 | Leg extension | 2 × 12–15 | Yours |
| 05 | Standing calf raise | 3 × 10–15 | Yours |
| 06 | Dead bug | 2 × 8–12 | Yours |