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
Two lower days and two upper days. Each opens with a squat, bench press, deadlift or overhead press at a heavy load for three hard sets, then accessory volume behind it. On a short day keep the heavy lift and cut accessory sets, never the other way round.
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.
MonSquatGlutes, quads, lower back5 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 3 × 3–6 | Yours |
| 02 | Romanian deadlift | 3 × 8–10 | Yours |
| 03 | Leg press | 3 × 10–12 | Yours |
| 04 | Seated leg curl | 3 × 10–15 | Yours |
| 05 | Standing calf raise | 3 × 10–15 | Yours |
TueBenchShoulders, chest, triceps5 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell bench pressMain lift | 3 × 3–6 | Yours |
| 02 | Barbell row | 3 × 8–10 | Yours |
| 03 | Incline dumbbell press | 3 × 8–12 | Yours |
| 04 | Lat pull-down | 3 × 8–12 | Yours |
| 05 | Dumbbell lateral raise | 3 × 12–15 | Yours |
WedRestStrength is built in the recovery, so this day is part of the plan.
ThuDeadliftGlutes, hamstrings, quads5 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Conventional deadliftMain lift | 3 × 3–6 | Yours |
| 02 | Dumbbell split squat | 3 × 8–12 | Yours |
| 03 | Leg extension | 3 × 10–15 | Yours |
| 04 | Lying leg curl | 3 × 10–15 | Yours |
| 05 | Seated calf raise | 3 × 12–15 | Yours |
FriOverhead pressTriceps, shoulders, back6 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell overhead pressMain lift | 3 × 3–6 | Yours |
| 02 | Pull-up | 3 × 6–10 | Yours |
| 03 | Dumbbell bench press | 3 × 8–12 | Yours |
| 04 | Seated cable row | 3 × 8–12 | Yours |
| 05 | EZ bar curl | 2 × 10–12 | Yours |
| 06 | Rope press-down | 2 × 10–15 | Yours |