Free tool · no account
Session builder
Pick exercises or muscles, say what gear you have, and get a session with sets, reps, reps in reserve, rest and a starting load. What your gear can't run is swapped for what it can. Add it to RIRLift in one tap.
3 working sets, 3× a week. Every set stops at the reps in reserve shown; when every set of an exercise reaches the top of its range, add weight next time.
| Exercise | Sets × reps | RIR | Rest | Start at |
|---|---|---|---|---|
| Kettlebell Clean & Press | 3 × 8–12 | 2 | 2 min | your first logged set |
Hard sets per muscle, per week
Most muscles grow well on 10 to 20 hard sets a week.
- Quads9 sets a weekbelow the 10 to 20 band
- Shoulders9 sets a weekbelow the 10 to 20 band
- Glutes5 sets a weekbelow the 10 to 20 band
- Traps5 sets a weekbelow the 10 to 20 band
- Triceps5 sets a weekbelow the 10 to 20 band
Add to RIRLift
Scan with your iPhone camera to add this session.
Then it builds itself
Log the session in RIRLift and every set you record sets the next load and rep target. The builder gives you the first session; the app gives you the next hundred.
Questions
How does the builder pick a starting weight?
From the one set you enter: it estimates your max the way the app does (including the reps you left in reserve), then takes the load for the bottom of the rep range at the target RIR. The 1RM calculator shows the same arithmetic on its own.
Why did it replace an exercise I picked?
Because the gear you ticked can't run it. The stand-in is the one the app itself would offer: the closest exercise for the same muscles that your equipment allows.
How many sets per muscle should I do?
Most lifters grow well on 10 to 20 hard sets per muscle per week, split over two or more sessions. The builder shows where each muscle lands at the frequency you chose, counting secondary muscles at half.
What does RIR mean here?
Reps in reserve: how many more reps you could have done when you stopped the set. RIR 2 means stop two short of failure. More in what reps in reserve means.
Do I need the app?
No. The session is on this page and the link is yours to keep. The app is where it stops being a page: every set you log sets the next load and rep target for you.