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structuring a workout program based on varying rep ranges

Seppo V 3 weeks ago updated by Nick M 3 weeks ago 1

I would like to see a workout program that uses a varying rep ranges in separate workouts: Medium - High - Low rep workouts (rep ranges 6-12 / 10-15 / 3-6, or something similar). And the instructions should be that one is supposed to perform exactly the given amount of reps - unless specifically told to do max reps (as in Reference sets). After the set the user is asked to evaluate the RIR value, as normal. Of course, the user could ask for a reference set (or deload) when he feels like it; just like it currently is.

Irrespective of the rep range, the workouts should be of "average" toughness, and the AI should steadily increase the 1RM of the sets from workout to workout. However, this comparison should not be apples to oranges - e.g. the AI should not compare the 1RM of Low rep workout to the 1RM of High rep workout. Instead, the progress should be separate in all of the rep ranges - some trainees might progress better in High rep range, while some might benefit more from Low reps.

The Reference sets should rotate on a regular basis, in all of the rep ranges; like this:

Medium reps workout: reference set in Incline press and Reverse fly

High reps workout: reference set in Lat pulldown and Dumbbell curl

Low reps workout: reference set in DB shoulder press and Triceps pushdowns


On the next cycle:

Medium reps: reference set in Lat pulldown and Dumbbell curl

High reps: reference set in DB shoulder press and Triceps pushdowns

Low reps: reference set in Incline press and Reverse fly

... And so on. 


The deload workouts should be "as necessary", and the whole workout should be deload and not just some exercises.

Maybe it’s not all you’re asking, but if in the settings, in the custom rep section, you input 5 -20, the app gives you a wide array of rep ranges following your 1rm. I’m doing this and I’m quite satisfied