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
Upper A leads with a bench press and pays back with rows; Upper B leads with an overhead press and pulls from above. Lower A leads with a squat, Lower B with a hinge. Lead every session with its main lift while you are fresh, and count your sets across the week.
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.
MonUpper ATriceps, chest, shoulders6 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell bench pressMain lift | 3 × 6–10 | Yours |
| 02 | Chest-supported dumbbell row | 3 × 8–12 | Yours |
| 03 | Incline dumbbell press | 2 × 8–12 | Yours |
| 04 | Seated cable row | 2 × 10–12 | Yours |
| 05 | Dumbbell biceps curl | 2 × 10–15 | Yours |
| 06 | Rope press-down | 2 × 10–15 | Yours |
TueLower AQuads, glutes, adductors4 lifts · 35 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 3 × 6–10 | Yours |
| 02 | Leg press | 2 × 10–15 | Yours |
| 03 | Seated leg curl | 3 × 10–15 | Yours |
| 04 | Standing calf raise | 3 × 10–15 | Yours |
WedRestStrength is built in the recovery, so this day is part of the plan.
ThuUpper BShoulders, triceps, back6 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell overhead pressMain lift | 3 × 6–10 | Yours |
| 02 | Lat pull-down | 3 × 8–12 | Yours |
| 03 | Dumbbell bench press | 2 × 8–12 | Yours |
| 04 | Neutral-grip lat pull-down | 2 × 10–12 | Yours |
| 05 | Dumbbell lateral raise | 3 × 12–15 | Yours |
| 06 | Overhead dumbbell triceps extension | 2 × 10–15 | Yours |
FriLower BGlutes, hamstrings, quads5 lifts · 40 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Romanian deadliftMain lift | 3 × 6–10 | Yours |
| 02 | Dumbbell split squat | 3 × 8–12 | Yours |
| 03 | Leg extension | 2 × 12–15 | Yours |
| 04 | Lying leg curl | 2 × 10–15 | Yours |
| 05 | Seated calf raise | 3 × 12–15 | Yours |