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 weeks when time is short. Each day keeps the lifts that train the most muscle per set: one leg press or squat pattern, one push and one pull, plus a hinge or a curl. Three sets on the first lift, two on the rest. Keep the weight on the bar and rest long enough to make each set count.
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.
MonShort AGlutes, quads, chest4 lifts · 30 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Leg pressMain lift | 3 × 8–12 | Yours |
| 02 | Machine chest press | 2 × 8–12 | Yours |
| 03 | Lat pull-down | 2 × 8–12 | Yours |
| 04 | Dumbbell Romanian deadlift | 2 × 8–12 | Yours |
TueRestStrength is built in the recovery, so this day is part of the plan.
WedShort BQuads, glutes, adductors4 lifts · 30 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Goblet squatMain lift | 3 × 8–12 | Yours |
| 02 | Seated dumbbell shoulder press | 2 × 8–12 | Yours |
| 03 | Seated cable row | 2 × 8–12 | Yours |
| 04 | Seated leg curl | 2 × 10–15 | Yours |
ThuRestStrength is built in the recovery, so this day is part of the plan.
FriShort CGlutes, quads, chest4 lifts · 30 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Leg pressMain lift | 3 × 8–12 | Yours |
| 02 | Dumbbell bench press | 2 × 8–12 | Yours |
| 03 | One-arm dumbbell row | 2 × 8–12 | Yours |
| 04 | Machine hip thrust | 2 × 8–12 | Yours |