How this works

Use the dropdown at the top to move between weeks. Each exercise shows the sets, reps and intensity Ben has set for you.

RIR means reps in reserve — how many reps you had left before failure. 0 means you couldn't have done another rep.

After each set, log your load, reps and RIR. If your RIR turns red, you had more in the tank than planned — add a little load next set or next session.

The badge next to each exercise shows how you're tracking against your first week. Tap it to see the number.

Notes are optional, but if something felt off, write it down. Ben reads them.

Aim to have everything done by the date shown at the top.

Got it