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 them where you can. Do the lifts in the order shown, since a lift done early gets your best effort. Each lift gives a rep range: reach the top of it on every set with clean form and the weight goes up a step.
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.
MonPushShoulders, triceps, chest5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Machine chest pressMain lift | 3 × 8–12 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | Incline dumbbell press | 2 × 10–15 | Yours |
| 04 | Dumbbell lateral raise | 3 × 12–15 | Yours |
| 05 | Rope press-down | 2 × 10–15 | Yours |
TueRestStrength is built in the recovery, so this day is part of the plan.
WedPullUpper back, back, biceps4 lifts · 35 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Lat pull-downMain lift | 3 × 8–12 | Yours |
| 02 | Seated cable row | 3 × 8–12 | Yours |
| 03 | Face pull | 2 × 12–15 | Yours |
| 04 | Dumbbell biceps curl | 3 × 10–15 | Yours |
ThuRestStrength is built in the recovery, so this day is part of the plan.
FriLegsGlutes, hamstrings, quads5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Leg pressMain lift | 3 × 8–12 | Yours |
| 02 | Dumbbell Romanian deadlift | 3 × 8–12 | Yours |
| 03 | Seated leg curl | 3 × 10–15 | Yours |
| 04 | Dumbbell split squat | 2 × 10–12 | Yours |
| 05 | Standing calf raise | 3 × 10–15 | Yours |