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
The body part week, kept, with the frequency fixed. Shoulder day opens with an incline press, so chest is trained twice; leg day finishes with rows, so back is too. Front load every day: two or three hard sets of the main lift first, then stop when the muscle has had its hard sets.
The week
Five sessions, two 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.
MonChestChest, shoulders, triceps3 lifts · 25 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell bench pressMain lift | 3 × 6–10 | Yours |
| 02 | Incline dumbbell press | 3 × 8–12 | Yours |
| 03 | Cable fly | 2 × 10–15 | Yours |
TueBackUpper back, back, rear shoulders4 lifts · 30 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Lat pull-downMain lift | 3 × 8–12 | Yours |
| 02 | Barbell row | 3 × 6–10 | Yours |
| 03 | Seated cable row | 2 × 10–12 | Yours |
| 04 | Face pull | 2 × 12–15 | Yours |
WedShouldersShoulders, triceps, chest4 lifts · 35 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Incline dumbbell pressMain lift | 3 × 8–12 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | Dumbbell lateral raise | 3 × 12–15 | Yours |
| 04 | Incline reverse fly | 2 × 12–15 | Yours |
ThuLegsGlutes, quads, lower back7 lifts · 50 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Barbell back squatMain lift | 3 × 6–10 | Yours |
| 02 | Romanian deadlift | 3 × 8–10 | Yours |
| 03 | Leg press | 3 × 10–15 | Yours |
| 04 | Leg extension | 2 × 12–15 | Yours |
| 05 | Seated leg curl | 2 × 10–15 | Yours |
| 06 | Standing calf raise | 3 × 10–15 | Yours |
| 07 | Chest-supported dumbbell row | 2 × 10–12 | Yours |
FriArmsBiceps, triceps, forearms4 lifts · 30 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | EZ bar curlMain lift | 3 × 8–12 | Yours |
| 02 | Rope press-down | 3 × 10–15 | Yours |
| 03 | Dumbbell hammer curl | 2 × 10–15 | Yours |
| 04 | Overhead dumbbell triceps extension | 2 × 10–15 | Yours |