Advanced strength

Is it right for you?

Regular training experience, established technique, the ability to estimate RIR and adjustable dumbbells with sufficient load. You can train at a gym or at home with that equipment, stable support and a mat; the programme does not prescribe machines or maximum-effort tests.

What you’ll train

Compare loads, repetitions and RIR in two full sessions, with recovery weeks included.

Training and rest.

Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.

There are at least 72 hours between hard sessions across consecutive weeks. The middle session is mobility, not a third hard workout. Extend rests if technique or performance declines.

How the program progresses.

1. Weeks 1–2

   Calibrate your loads

   Use the sets shown and RIR 3 for strength exercises. Start at the lower end of the range. Take the full rests and record a load you can repeat without changing your technique.

   Effort reference: 3 RIR (the repetitions you estimate you could still perform).
2. Weeks 3–4

   Double progression

   Work at RIR 2. First reach the top of the range; when you achieve it for every set in two equivalent sessions, increase the load by the smallest amount and return to the lower end.

   Effort reference: 2 RIR (the repetitions you estimate you could still perform).
3. Week 5

   Volume deload

   The app reduces structured sets: three become two, and two become one. Also reduce the load to RIR 4 for strength work. Keep mobility gentle and avoid adding work to compensate.

   Effort reference: 4 RIR (the repetitions you estimate you could still perform).A week with fewer sets for exercises with prescribed sets. The guided workout shows the adjustment.
4. Weeks 6–7

   Return to demanding work

   Return to your usual sets at RIR 2. Resume a load you control and apply double progression only if you complete the range with the planned reserve; there is no need to reach failure.

   Effort reference: 2 RIR (the repetitions you estimate you could still perform).
5. Week 8

   Recover and record

   Reduce structured sets as in the deload and leave RIR 3 for strength work. Review your logs and recovery before repeating another block; do not test maximums to finish the programme.

   Effort reference: 3 RIR (the repetitions you estimate you could still perform).A week with fewer sets for exercises with prescribed sets. The guided workout shows the adjustment.

Open your next workout.

Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.

Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.