The terms in your program

You can open this page from the app whenever you want to look up a term. The app runs on these exact rules.

Rep · Reps

One repetition. “8–12 reps” means eight to twelve repetitions of an exercise in a row; then the set is over.

Set

One pass through an exercise. “3 sets” means you work through the rep range three times, with rest in between. In a circuit, one set equals one round at that station.

Rep range

The window you work in, for example 8–12 reps. The lower end is where you start after every load increase; the upper end is the target. Hit it in the last round and next time the load goes up.

RIR — reps in reserve

How many clean reps you had left at the end of a set. RIR 3: three more were possible. RIR 1: one. RIR 0: failure. In this program you work at RIR 3 (block 1), RIR 2 (block 2) and RIR 1–2 (block 3). Technique before reps — as soon as form slips, the set is over, whatever the counter says.

Load

What you work against: the weight of the dumbbell, the resistance of the band, or, for bodyweight exercises, the added load (dumbbells in your hands, a dumbbell on your hips, a band or plate on your back).

Starting load

Your first weight for an exercise. You find it in week 0 using the video on finding your starting weight, enter it in the app once, and from there the app takes over.

Double progression

This program's progression rule: reps first, load second. You build reps within the rep range. Once you reach the top of the range in the last round, the load goes up next time (dumbbell +2 kg) and the reps start again at the bottom. This applies to every exercise, bodyweight included.

Progression · progression step

The path of an exercise from easier to harder: squat to bench → goblet squat, plank push-up → push-up, plank hold → alternating side plank → mountain climber, step-up → dumbbell step-up → Bulgarian split squat. Between check-ins you stay on the same step; only the load goes up. A gate unlocks the next step.

Gate

A condition you meet at a check-in before the next progression step opens: a 45-second plank hold, one clean push-up with your nose to the floor, 12 clean squats to bench, 20 clean step-ups per side. While a gate is closed you stay on the current step — and the load keeps rising.

Circuit · station · round

A circuit pairs two stations (A.1, A.2). You do A.1, then A.2 straight after — that's one round. Rest, then start the next one. Once all rounds of circuit A are done, you move on to circuit B. Circuits run in alphabetical order.

Block

Four weeks with the same rep range and the same RIR. Block 1: technique & rhythm (8–12, RIR 3). Block 2: building load (8–12, RIR 2). Block 3: strength (6–10, RIR 1–2).

Check-in

The last session of weeks 4 and 8: the same tests as the start check. The gates then decide which progression step you're on in the next block. Week 0 is the start check; the final check follows week 12.

Deload

A deliberately lighter session. In this program it kicks in when an exercise has gone five sessions without progress: half the rounds at the same load, then back to normal.

Warm-up

The same sequence before every workout, run through once. It gets your hips, shoulders and spine ready for the circuits.

Push · pull · squat · hinge · single-leg

The movement patterns the program is built on. Push: away from you or overhead (bench press, Arnold press, push-up). Pull: towards you (row). Squat: squat to bench, goblet squat. Hinge: bending at the hips with a straight back (RDL, hip thrust). Single-leg: step-up, reverse lunge, Bulgarian split squat.

This page is general information drawn from 19 years of coaching practice. It is not medical advice, diagnosis or treatment. If something worries you, see a doctor.

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