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
Session A and Session B, with at least a day between them. Squat, push, pull, hinge and carry on A; hinge, press, pull, lunge and a plank on B. Three sets of 8 to 12 on each main lift, and the weight goes up once every set reaches the top of the range with clean form.
The week
Two sessions, five 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.
MonSession AUpper back, glutes, quads5 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Goblet squatMain lift | 3 × 8–12 | Yours |
| 02 | Dumbbell bench press | 3 × 8–12 | Yours |
| 03 | One-arm dumbbell row | 3 × 8–12 | Yours |
| 04 | Glute bridge | 3 × 10–15 | Yours |
| 05 | Farmer's carry | 3 × 30–40s | Yours |
TueRestStrength is built in the recovery, so this day is part of the plan.
WedRestStrength is built in the recovery, so this day is part of the plan.
ThuSession BGlutes, hamstrings, shoulders5 lifts · 45 min
| Order | Lift | Sets × reps | Weight |
|---|---|---|---|
| 01 | Dumbbell Romanian deadliftMain lift | 3 × 8–12 | Yours |
| 02 | Seated dumbbell shoulder press | 3 × 8–12 | Yours |
| 03 | Lat pull-down | 3 × 8–12 | Yours |
| 04 | Dumbbell reverse lunge | 3 × 8–12 | Yours |
| 05 | Plank | 3 × 20–40s | Yours |