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
Squat first on Monday, bench press first on Wednesday, deadlift first on Friday, so each main lift gets you fresh once a week. The rest of each session is accessory work. On a short day keep the main lifts and drop the isolation work.
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.
MonSquat dayShoulders, quads, glutes5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 3 × 6–10 | Yours |
| 02 | Dumbbell bench press | 3 × 8–12 | Yours |
| 03 | Seated cable row | 3 × 8–12 | Yours |
| 04 | Seated leg curl | 3 × 10–15 | Yours |
| 05 | Dumbbell lateral raise | 2 × 12–15 | Yours |
TueRestStrength is built in the recovery, so this day is part of the plan.
WedPress dayTriceps, biceps, chest5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell bench pressMain lift | 3 × 6–10 | Yours |
| 02 | Lat pull-down | 3 × 8–12 | Yours |
| 03 | Leg press | 3 × 10–15 | Yours |
| 04 | Dumbbell biceps curl | 2 × 10–15 | Yours |
| 05 | Rope press-down | 2 × 10–15 | Yours |
ThuRestStrength is built in the recovery, so this day is part of the plan.
FriDeadlift dayUpper back, glutes, hamstrings5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Conventional deadliftMain lift | 3 × 5–8 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | Chest-supported dumbbell row | 3 × 8–12 | Yours |
| 04 | Dumbbell split squat | 2 × 8–12 | Yours |
| 05 | Standing calf raise | 2 × 10–15 | Yours |