Editable PlannerTap a day to cycle Push, Pull, or Rest. Tap any exercise text to edit it directly. Sign in with email to load and save your own version.
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Weight Selection
1–2 RIR
Finish each set with 1–2 reps left in the tank. Not failure, but close enough to count.
Progression
+1–2 REPS OR +2.5KG
Each week add reps or one machine increment. If both feel easy, you went too light.
Recovery Fallback
3 DAYS
If the deficit is hitting recovery hard, drop to 3 days alternating push / pull.
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Optional Finisher — Incline Treadmill Walk10–20 min post-lift at a moderate incline. Burns extra calories without digging into recovery.
Goal Engine
CUT/BULK TIMELINE MAP
Set your current stats, choose whether the target is bodyweight or body fat, and the planner will solve either a cut or a bulk from maintenance to intake to timeline.