Judge clean reps, not survival reps
If another repetition would require swinging, shortening the range, or losing position, count that as no quality reps remaining.
Workout Blueprint
Simple programming. Serious progress.
A complete, efficient training blueprint with beginner, intermediate, and advanced plans for a Planet Fitness or simple commercial gym, built around machines, cables, dumbbells, and the Smith machine.
Effort Made Simple
Understanding reps in reserve
Reps in reserve, or RIR, is your estimate of how many more repetitions you could complete with clean technique when a set ends. It lets the effort target stay consistent even when the same weight feels different because of sleep, stress, recovery, or accumulated fatigue.
4 to 6 RIRRPE 5 to 6Easy technique and warmup work
3 RIRRPE 7Productive with low fatigue
2 RIRRPE 8Primary target for most working sets
1 RIRRPE 9Hard; use selectively
0 RIRRPE 10No clean repetitions remain
Protect the rest of the workout
Going to failure on the first set can sharply reduce repetitions on later sets. Starting near the easier end of the target helps maintain load, technique, and total productive work.
Adjust for the day you are having
If the planned weight lands above the target effort, reduce it. If it is clearly easier, add a small amount. The goal is the intended training stress, not forcing a number.
Beginners learn it gradually
RIR takes practice. New lifters should begin conservatively, prioritize technique, and learn the scale first on stable machines and lower risk movements rather than testing maximum lifts.
Failure is a tool, not the default
Avoid routinely taking demanding multi joint exercises to failure. Occasional failure is more appropriate on stable isolation or machine exercises when technique and safety remain controlled.
Experience improves accuracy
Intermediate and advanced lifters can rely more heavily on RIR to select daily loads, while percentages and previous performance remain useful reference points.
Example
Your prescription is 3 × 8 to 12 at 2 RIR. If you perform 12 clean reps and believe you could do two more, the load is on target. Once all three sets reach 12 at roughly 2 RIR, make the smallest practical weight increase.
Beginner · Foundation
Three full body sessions each week
Best for your first 6 to 12 months of consistent training or when returning after a long break. Alternate A and B with at least one rest day between sessions: Week 1 is A/B/A; Week 2 is B/A/B.
Full Body
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Leg Press | 2 to 3 × 8 to 12 | 2 min | Controlled depth; keep your hips on the pad. |
| Machine Chest Press | 2 to 3 × 8 to 12 | 2 min | Stop with 2 to 3 good reps still available. |
| Lat Pulldown | 2 to 3 × 8 to 12 | 90 sec | Pull elbows toward your sides; do not swing. |
| Dumbbell Romanian Deadlift | 2 × 8 to 12 | 2 min | Push hips back and keep the weights close. |
| Seated Leg Curl | 2 × 10 to 15 | 75 sec | Pause briefly in the shortened position. |
| Cable or Machine Lateral Raise | 2 × 12 to 15 | 60 sec | Use a light load and lead with the elbows. |
| Cable Crunch | 2 × 10 to 15 | 60 sec | Curl the ribs toward the pelvis. |
Full Body
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Smith Machine Squat to Bench | 2 to 3 × 8 to 12 | 2 min | Use the bench as a consistent depth target. |
| Incline Dumbbell Press | 2 to 3 × 8 to 12 | 2 min | Use a low incline and a comfortable range. |
| Chest Supported or Seated Cable Row | 2 to 3 × 8 to 12 | 90 sec | Keep your torso stable and squeeze your back. |
| Hip Thrust or Glute Drive Machine | 2 × 10 to 15 | 90 sec | Finish with your ribs down, not your low back arched. |
| Leg Extension | 2 × 10 to 15 | 75 sec | Smooth reps; avoid kicking the weight. |
| Machine Shoulder Press | 2 × 8 to 12 | 90 sec | Use a neutral grip if your shoulders prefer it. |
| Pallof Press | 2 × 10/side | 60 sec | Resist rotation and breathe normally. |
How to progress
Start with 2 sets per exercise for two weeks. Add a third set only to the first three movements when recovery is good. When every set reaches the top of its rep range with 2 to 3 reps still available, increase the weight one plate or the smallest dumbbell jump and return to the low end of the range.
Intermediate · Build
Four day upper and lower split
For lifters who have trained consistently for roughly one to three years and can no longer add weight every session. A practical week is Upper, Lower, rest, Upper, Lower, then two rest or active recovery days.
Upper · Strength Bias
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Machine Chest Press | 3 × 6 to 8 | 2 to 3 min | Primary press; leave 2 reps in reserve. |
| Chest Supported Row | 3 × 6 to 8 | 2 min | Match pressing volume with strong pulling. |
| Incline Dumbbell Press | 3 × 8 to 10 | 90 sec | Low incline; controlled lowering. |
| Neutral Grip Lat Pulldown | 3 × 8 to 10 | 90 sec | Drive elbows down without leaning far back. |
| Cable Lateral Raise | 3 × 12 to 15 | 60 sec | Keep tension on the side delts. |
| Cable Curl + Rope Pressdown | 2 × 10 to 15 each | 60 sec | Alternate the movements to save time. |
Lower · Strength Bias
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Smith Machine Squat | 3 × 6 to 8 | 2 to 3 min | Choose a stance that allows stable depth. |
| Dumbbell Romanian Deadlift | 3 × 6 to 8 | 2 to 3 min | End the set before position changes. |
| Leg Press | 3 × 10 to 12 | 2 min | Use a full, controlled range. |
| Seated Leg Curl | 3 × 10 to 12 | 90 sec | Keep hips firmly against the pad. |
| Standing Calf Raise | 3 × 8 to 12 | 75 sec | Pause at the stretch and top. |
| Cable Crunch | 3 × 10 to 15 | 60 sec | Progress it like any other exercise. |
Upper · Hypertrophy Bias
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Incline Machine Press | 3 × 8 to 12 | 2 min | Use a stable setup and repeatable range. |
| Seated Cable Row | 3 × 8 to 12 | 2 min | A different grip from Day 1 is fine. |
| Machine Shoulder Press | 2 to 3 × 8 to 12 | 90 sec | Do not force painful overhead range. |
| Lat Pulldown | 3 × 10 to 12 | 90 sec | Use straps if grip limits your back. |
| Pec Deck + Reverse Pec Deck | 2 to 3 × 12 to 15 each | 60 sec | Alternate the movements to save time. |
| Dumbbell Curl + Overhead Cable Extension | 2 to 3 × 10 to 15 each | 60 sec | Finish with controlled isolation work. |
Lower · Hypertrophy Bias
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Hack Squat or Leg Press | 3 × 8 to 12 | 2 to 3 min | Choose the version your gym has. |
| Smith Machine Hip Thrust | 3 × 8 to 12 | 2 min | Pause at lockout without overextending. |
| Bulgarian Split Squat | 2 to 3 × 8 to 12/side | 90 sec | Hold dumbbells or use body weight. |
| Leg Extension | 3 × 12 to 15 | 75 sec | Controlled reps and a comfortable knee angle. |
| Lying or Seated Leg Curl | 3 × 10 to 15 | 75 sec | Use the machine that feels most stable. |
| Seated Calf Raise | 3 × 12 to 15 | 75 sec | Use a full range without bouncing. |
How to progress
Use double progression: add reps within the listed range while keeping 1 to 3 reps in reserve. Once all sets reach the top, increase load and rebuild. Every fourth to sixth week, or sooner if performance and motivation fall, reduce sets by about one third to one half and use easier loads.
Advanced · Refine
Five focused sessions with managed volume
For experienced lifters who need more weekly work and deliberate fatigue management. Train two days, rest, train three days, then rest. This is advanced because progression and recovery are managed, not because every set is maximal.
Upper · Heavy
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Smith Incline Press | 4 × 5 to 8 | 2 to 3 min | Keep 1 to 2 reps in reserve. |
| Chest Supported Row | 4 × 6 to 8 | 2 min | Use a stable machine or incline bench. |
| Machine Chest Press | 3 × 8 to 10 | 90 sec | Controlled stretch and strong finish. |
| Lat Pulldown | 3 × 8 to 10 | 90 sec | Select the grip that best targets your back. |
| Lateral Raise | 3 × 12 to 20 | 60 sec | Strict reps; stop before form breaks. |
| Cable Curl + Pressdown | 3 × 8 to 12 each | 60 sec | Superset only if performance stays steady. |
Lower · Heavy
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Smith Machine Squat | 4 × 5 to 8 | 3 min | Use safeties and consistent depth. |
| Dumbbell Romanian Deadlift | 4 × 6 to 8 | 2 to 3 min | Straps are fine when grip is limiting. |
| Leg Press | 3 × 8 to 10 | 2 min | Do not sacrifice range for load. |
| Seated Leg Curl | 3 × 8 to 12 | 90 sec | Control the eccentric portion. |
| Standing Calf Raise | 4 × 8 to 12 | 75 sec | Pause at both ends of the rep. |
| Weighted Cable Crunch | 3 × 8 to 12 | 60 sec | Brace before every repetition. |
Push · Volume
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Incline Dumbbell Press | 3 × 8 to 12 | 2 min | Leave 1 to 2 reps in reserve. |
| Machine Shoulder Press | 3 × 8 to 12 | 90 sec | Use a shoulder friendly grip. |
| Pec Deck | 3 × 12 to 15 | 75 sec | Keep shoulders set against the pad. |
| Cable Lateral Raise | 4 × 12 to 20 | 60 sec | Prioritize control over load. |
| Rope Pressdown | 3 × 10 to 15 | 60 sec | Keep elbows fixed. |
| Overhead Cable Extension | 2 × 12 to 15 | 60 sec | Use a comfortable stretch. |
Pull · Volume
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Neutral Grip Pulldown | 3 × 8 to 12 | 2 min | Lead with the elbows. |
| Seated Cable Row | 3 × 8 to 12 | 90 sec | Avoid turning it into a low back exercise. |
| One Arm Machine Row | 3 × 10 to 12/side | 75 sec | Reach and retract under control. |
| Reverse Pec Deck | 4 × 12 to 20 | 60 sec | Keep the traps relaxed. |
| Incline Dumbbell Curl | 3 × 10 to 15 | 60 sec | Do not let the elbows drift forward. |
| Cable Hammer Curl | 2 × 12 to 15 | 60 sec | Use a rope and neutral grip. |
Lower · Volume
| Exercise | Sets × reps | Rest | Execution note |
|---|---|---|---|
| Hack Squat or Leg Press | 4 × 8 to 12 | 2 to 3 min | Use the most stable option available. |
| Smith Machine Hip Thrust | 3 × 8 to 12 | 2 min | Full control through lockout. |
| Reverse Lunge | 3 × 10 to 12/side | 90 sec | Smith machine or dumbbells both work. |
| Leg Extension | 3 × 12 to 15 | 75 sec | Stop if knee discomfort develops. |
| Leg Curl | 3 × 12 to 15 | 75 sec | Use a slow, consistent tempo. |
| Seated Calf Raise | 4 × 12 to 20 | 60 sec | Do not bounce out of the bottom. |
How to progress
Run three building weeks followed by one easier week. Across the building weeks, add a rep, a small amount of load, or one targeted set, not all three. On the easier week, keep the same movements but perform about half the sets and stay 3 to 4 reps from failure. If recovery worsens, remove a set before adding anything.
Use The Plan
The details that make it work
Warm up efficiently
Do 5 minutes of easy cardio if helpful, then 1 to 3 lighter preparation sets before the first demanding exercise for a muscle group. Warmup sets prepare you; they should not tire you out.
Choose the right load
Your last rep should look like the first. “2 reps in reserve” means you could perform about two more clean repetitions, not two more at any cost.
Use smart substitutions
Swap within the same pattern: chest press for Smith press, pulldown for assisted pullup, leg press for hack squat, seated row for chest supported row. Keep the replacement consistent long enough to measure progress.
Add cardio without interference
Start with 2 to 3 sessions of 20 to 30 minutes at a conversational pace. Place harder intervals away from lower body training and increase cardio gradually.
Know when to stop a set
Stop for sharp pain, dizziness, loss of control, or a major technique change. Muscle effort is expected; joint pain and unstable movement are not.
Track the essentials
Record exercise, load, reps, and approximate reps in reserve. Review trends every four weeks rather than judging the plan from one workout.