Getting stronger

What should you lift next time?

Put in the weight you used and the reps you got on each working set (an example is filled in). It tells you whether to add weight next time, or stay and beat your reps.

Exercise (optional) Rep range on the plan Weight used (kg) Smallest jump available

Reps you got on each working set

Set 1Set 2Set 3 (optional)

Only count the sets in the main range. On the plan's "2 × 6–10, 1 × 11–15", that's the first two.

Next session

–

–Aim for

–Today

2–3Reps left in the tank

How it works

Reps firstStay at a weight until every working set hits the top of the range.

Then weightAdd the smallest jump and drop back to the bottom of the range.

EffortFinish each set with 2–3 reps you could still have done, with good form.

Want this done with you every week? GAYME PLAN coaching sets your numbers and adjusts them from your check-ins.

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