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 same three sessions as the 3-Day PPL for Beginners, run Monday to Saturday with Sunday off. Twice through gives every muscle two sessions and more hard sets a week. Stop every set with two or three good reps left, add reps first, then weight.
The week
Six sessions, one rest day
Every 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.
reckoner