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
Lower A leads with a back squat and Lower B with a deadlift, so knee and hip work each open on a heavy lift. Each lower day follows a rest day, so your legs start fresh. For a full gym, and for lifters who already squat and hinge with good form.
The week
Four sessions, three 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.
MonLower AGlutes, quads, lower back6 lifts · 55 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 4 × 6–8 | Yours |
| 02 | Romanian deadlift | 3 × 8–10 | Yours |
| 03 | Leg press | 3 × 10–12 | Yours |
| 04 | Seated leg curl | 3 × 10–15 | Yours |
| 05 | Machine hip abduction | 2 × 12–15 | Yours |
| 06 | Standing calf raise | 5 × 10–15 | Yours |
TueUpper AShoulders, chest, triceps7 lifts · 50 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell bench pressMain lift | 3 × 6–10 | Yours |
| 02 | Barbell row | 3 × 8–10 | Yours |
| 03 | Incline dumbbell press | 2 × 8–12 | Yours |
| 04 | Lat pull-down | 2 × 8–12 | Yours |
| 05 | Dumbbell lateral raise | 3 × 12–15 | Yours |
| 06 | EZ bar curl | 3 × 10–12 | Yours |
| 07 | Cable crunch | 2 × 10–15 | Yours |
WedRestStrength is built in the recovery, so this day is part of the plan.
ThuLower BGlutes, hamstrings, quads6 lifts · 55 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Conventional deadliftMain lift | 3 × 5–8 | Yours |
| 02 | Rear-foot-elevated split squat | 3 × 8–12 | Yours |
| 03 | Barbell hip thrust | 3 × 8–12 | Yours |
| 04 | Leg extension | 2 × 12–15 | Yours |
| 05 | Lying leg curl | 3 × 10–15 | Yours |
| 06 | Seated calf raise | 5 × 12–15 | Yours |
FriUpper BShoulders, triceps, back8 lifts · 60 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell overhead pressMain lift | 3 × 6–10 | Yours |
| 02 | Pull-up | 3 × 6–10 | Yours |
| 03 | Dumbbell bench press | 3 × 8–12 | Yours |
| 04 | Seated cable row | 2 × 10–12 | Yours |
| 05 | Cable fly | 2 × 12–15 | Yours |
| 06 | Dumbbell lateral raise | 2 × 12–15 | Yours |
| 07 | Rope press-down | 3 × 10–15 | Yours |
| 08 | Hanging knee raise | 2 × 10–15 | Yours |