2-5 Days • Customizable • Smart Splits
Define the minimum weight increase for each equipment type.
Click to collapse/expand instructions
RPE (Rate of Perceived Exertion) is a 1-10 scale describing how hard a set feels.
| RPE | Feeling | Reps Left (RIR) |
|---|---|---|
| 10 | Max Effort (Failure) | 0 |
| 9.5 | Can't do another rep | 0-1 |
| 9 | Very Hard (1 left) | 1 |
| 8 | Hard (2 left) | 2 |
| 7 | Moderate speed | 3 |
Step 1: Focus on Reps. Keep the same weight until you can hit the top end of the rep range for ALL sets.
Example: Target is 3x8-10. If you get 10, 10, 9... keep weight same. If you get 10, 10, 10... Go to Step 2.
Step 2: Add Weight. Increase weight by the smallest increment possible (usually 2.5kg or 5kg). Your reps will naturally drop back to the bottom of the range (e.g., 8). Repeat.
Swap Exercises: Click the ✏️ icon next to any exercise to swap it (e.g., replace Squats with Leg Press) or remove it.
Add Exercises: Use the button at the bottom of any day to add extra accessories.