To run push pull legs on Apple Watch, put the three days in a lifting app and start each one on your wrist. In RIRLift the Watch lists the routine you should train next first, so a skipped leg day is still at the top the next time you open it. Every set is logged on the Watch with its weight, reps and reps in reserve, and the next session's weights come from those sets.
Plan 1
You can train three days a week in a full gym and you want each day to stay short enough that the last exercises still get your effort.
3× a week · 38 sets a week · ~35 min
Plan 2
You like training most days, but only have about 40 minutes each time, and you'd rather not wait for a rack.
6× a week · 54 sets a week · ~20 min
Plan 3
You train at home with adjustable dumbbells and a flat bench, and you want a split instead of the same full body day every time.
3× a week · 30 sets a week · ~20 min
Pick the plan that fits your situation
Plan 1
3 gym days: one push, one pull, one legs
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Workouts 3× a week Working sets 38 a week Per workout ~35 min Equipment Barbells, Flat Bench, Dumbbells, Incline Bench +4
You can train three days a week in a full gym and you want each day to stay short enough that the last exercises still get your effort.
Each day has a heavy barbell lift first, then two to four lighter ones. Each muscle is trained hard once a week, with some overlap: rows and pull-ups hit the biceps, presses hit the triceps. If you can add days later, the six-day plan below builds on the same idea.
How to run it Train Push, Pull and Legs on any three days with a rest day after Legs if you can. You don't need to remember which is next: the Watch lists it first, and the Next Workout complication shows it on your watch face.
How to progress Double progression on your weakest set: all sets at the top of the range earn the next weight, otherwise the weight holds and the target climbs a rep. With one session per muscle a week, a lift needs three weeks without a new rep before the recap offers a lighter week; you choose.
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Plan 2
6 short days on machines and cables
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Workouts 6× a week Working sets 54 a week Per workout ~20 min Equipment Chest Press, Shoulder Press, Cable Crossover, Adjustable Cable +6
You like training most days, but only have about 40 minutes each time, and you'd rather not wait for a rack.
Running the three days twice a week trains every muscle twice, with three or four exercises a day so each session stays short. Machines and cables set up in seconds and can be pushed close to failure without a spotter, which matters when the sessions are short. That works out to about 10 to 12 hard sets a week for chest, back and legs.
How to run it Go Push, Pull, Legs, Push, Pull, Legs and rest on day seven. Miss a day and nothing breaks: the Watch still puts the day you skipped first. Log each set as you let the stack down; the rest timer starts on its own, and −15 s keeps a short day short.
How to progress Each lift gets two sessions a week to earn its next weight. When every set reaches the top of the range, the next session moves up one plate on the stack. On machines with big jumps, expect a couple of sessions at the top of the range before the step comes.
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Plan 3
Dumbbells and a bench at home, 3 days
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Workouts 3× a week Working sets 30 a week Per workout ~20 min Equipment Dumbbells, Flat Bench
You train at home with adjustable dumbbells and a flat bench, and you want a split instead of the same full body day every time.
The same push, pull and legs structure, built from dumbbell lifts that go heavy enough at home. Rep ranges go up to 15 because a dumbbell set tops out sooner than a barbell. Push-ups finish the push day with your bodyweight as the load.
How to run it Train the three days in any order that fits your week; the Watch keeps the next one at the top. Set the dumbbells to the weight on your wrist before each exercise.
How to progress When every set of a lift reaches the top of its range, the next session moves you to the next dumbbell. Push-ups progress by reps until you start adding weight. When your heaviest pair runs out, slow the lowering and set the weight on the Watch yourself when you buy heavier ones.
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Run the plan from your Apple Watch
The plan opens with sets, reps, rest and RIR filled in. Switch to it in My Programs on iPhone, then start each session on your wrist and log every set as you rack the weight. Free on iPhone and Apple Watch.
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The exercises
Main push
Barbell Bench Press
Chest
The heaviest press of the week, so it opens push day.
How to do it
Lie with your eyes under the bar and your feet planted flat.
Squeeze your shoulder blades back and down so your upper back is tight against the bench.
Grip a little wider than shoulder width and unrack with straight arms.
Lower the bar to your lower chest with elbows about 45 to 70 degrees from your torso.
Press back up and slightly toward your face, finishing over your shoulders.
Cues
Shoulder blades pinned
Feet push into the floor
Touch, then press
Common mistakes
Bouncing the bar off your chest: lower under control and touch lightly.
Elbows flared straight out: tuck them slightly to keep your shoulders comfortable.
Swap for: Flat Dumbbell Press, Machine Chest Press, Smith Machine Bench Press
Overhead press
Barbell Overhead Press
Shoulders
It trains the shoulders and triceps overhead, a range the bench press misses.
How to do it
Set the bar in a rack at collarbone height and grip it just outside your shoulders, wrists stacked over elbows.
Step back, feet hip-width, and brace your abs and glutes so your ribs stay down.
Press the bar straight up, moving your head back slightly so the bar clears your chin, then push your head through once it passes your forehead.
Finish with the bar over your mid-foot and arms locked, then lower it under control to your upper chest.
Cues
Ribs down, glutes tight
Bar close to your face
Head through at the top
Common mistakes
Leaning back to finish reps turns it into an incline press. Lower the weight until your torso stays vertical.
Pressing the bar forward around your face. Pull your chin back and press the bar straight up.
Swap for: Seated Barbell Overhead Press, Smith Machine Shoulder Press, Dumbbell Shoulder Press
Upper chest
Incline Dumbbell Press
Chest
The incline shifts the press toward the upper chest, and dumbbells let each arm move freely.
How to do it
Set an adjustable bench to an incline of 30 to 45 degrees.
Kick the dumbbells up and start with them over your upper chest.
Lower them to the sides of your upper chest, forearms vertical.
Press back up over your collarbones.
Cues
Low incline, not a shoulder press
Chest up, shoulders down
Control the bottom
Common mistakes
Bench set too steep: if it feels like a shoulder press, lower it a notch.
Stopping short: bring the dumbbells all the way down to chest level.
Swap for: Incline Dumbbell Squeeze Press, Flat Dumbbell Press, Decline Push-Up
Side shoulders
Dumbbell Lateral Raise
Shoulders
Pressing barely trains the side of the shoulder; raises cover it.
How to do it
Stand tall with a dumbbell in each hand at your sides, a slight bend in your elbows.
Raise your arms out to the sides until they are about level with your shoulders.
Lower slowly, taking about two seconds.
Cues
Lead with the elbows
Pinky slightly higher than thumb is fine, shrugging is not
Slow on the way down
Common mistakes
Swinging the weight up with your hips: go lighter and slower.
Shrugging toward your ears: keep your shoulders down and away from them.
Swap for: Leaning Dumbbell Lateral Raise, Seated Dumbbell Lateral Raise, Incline Dumbbell Lateral Raise
Triceps
Cable Triceps Pressdown
Triceps
A simple finisher you can push close to failure after the presses.
How to do it
Attach a straight bar or rope to the high pulley and grip it with your elbows bent at your sides.
Lean forward slightly from the hips and brace.
Push the handle down until your arms are fully straight.
Let it rise until your forearms pass horizontal, keeping your elbows in place.
Cues
Elbows glued to your ribs
Lock out every rep
Control the way up
Common mistakes
Letting the elbows drift forward on the way up, which turns it into a press with your chest. Pin them and go lighter.
Leaning your bodyweight on the bar. Stand tall enough that the arms do the work.
Swap for: Cable Cross Pushdown, Triceps Kickback, Machine Triceps Dip
Main pull
Barbell Row
Upper Back, Lats
Heavy pulling for the upper back and lats to balance the bench press.
How to do it
Hold the bar with an overhand grip just outside your thighs.
Soften your knees and push your hips back until your torso is about 30 to 45 degrees above the floor.
Row the bar to your lower ribs, squeezing your shoulder blades together at the top.
Lower to straight arms while keeping the same torso angle.
Cues
Torso angle locked
Bar to lower ribs
Brace before every rep
Common mistakes
Standing more upright each rep to move more weight: the torso angle on the last rep should match the first.
Rounding the lower back as the set gets hard: end the set there, or drop the load.
Swap for: Pendlay Row, T-Bar Row, Chest-Supported Row
Vertical pull
Pull-Up
Lats
It trains the lats against your bodyweight; add weight when 10 reps come easily.
How to do it
Hang from the bar with an overhand grip a little wider than your shoulders.
Pull your shoulders down away from your ears before you bend your arms.
Drive your elbows down toward your ribs until your chin passes the bar.
Lower all the way to straight arms under control.
Cues
Shoulders down first
Elbows to your back pockets
Full hang every rep
Common mistakes
Kicking or swinging up: if you need momentum, do slow lowering reps instead.
Half reps from bent arms: lower to a full hang every time.
Swap for: Band-Assisted Pull-Up, Neutral-Grip Pull-Up, Chin-Up
Rear shoulders
Face Pull
Shoulders, Upper Back
It trains the rear shoulders and upper back, which presses don't reach.
How to do it
Set a rope on a cable pulley at about forehead height.
Grab the rope with thumbs pointing back toward you and step back until your arms are straight.
Pull the rope toward your face, splitting the ends apart so your hands finish beside your ears.
Return to straight arms under control.
Cues
Pull the rope apart
Hands finish by your ears
Elbows high
Common mistakes
Leaning back and using bodyweight: stand tall and use a weight you can hold at the end for a second.
Pulling to your chin with elbows low: raise the pulley or your elbows so it doesn't turn into a row.
Swap for: Dumbbell Face Pull, Band Face Pull, TRX Face Pull
Biceps and forearms
Hammer Curl
Biceps, Forearms
A neutral grip works the biceps and the forearm muscle on top together.
How to do it
Stand with a dumbbell in each hand, palms facing your thighs.
Curl one dumbbell up without letting your elbow drift forward.
Stop when your forearm is near vertical, lower all the way down, then curl the other arm.
Cues
Elbows pinned to your sides
Thumbs up the whole rep
Straight arms at the bottom
Common mistakes
Swinging your torso: brace against a wall if you have to.
Partial reps at the bottom: fully straighten your arm every rep.
Swap for: Alternating Hammer Curl, Dumbbell Curl, Zottman Curl
Main leg lift
Barbell Back Squat
Quads, Glutes, Adductors
The heaviest leg lift of the week, so it opens leg day.
How to do it
Set the bar in the rack at mid-chest height and step under it so it sits on your upper back, not your neck.
Grip just outside your shoulders, stand up to unrack, and take two short steps back.
Set your feet about shoulder width, toes turned out slightly, and take a big breath into your belly.
Sit down between your heels until your hip crease drops to knee height or a little lower.
Drive up through your whole foot, keeping your chest and hips rising together.
Cues
Knees follow your toes
Breathe and brace before every rep
Same depth every rep
Common mistakes
Cutting depth as the weight goes up: film one set from the side and keep the depth you had at lighter loads.
Hips shooting up first out of the bottom: lighten the bar and lead with your chest on the way up.
Swap for: Hack Squat, Leg Press, Goblet Squat
Hinge
Romanian Deadlift
Hamstrings, Glutes
It trains the hamstrings and glutes at long lengths, which the squat doesn't.
How to do it
Stand tall holding the bar at your hips with an overhand grip just outside your thighs.
Soften your knees and keep that bend fixed for the whole set.
Push your hips straight back and let the bar slide down your thighs until you feel a strong hamstring stretch, usually just below your knees.
Squeeze your glutes to bring your hips forward and stand back up.
Cues
Hips back, not down
Bar stays in contact with your legs
Long spine from head to hips
Common mistakes
Turning it into a squat by bending your knees more as you lower: keep the knee angle fixed.
Rounding your back to reach the floor: stop the rep where your hips stop moving back.
Swap for: Dumbbell Romanian Deadlift, Stiff-Leg Deadlift, Good Morning
Single-leg squat
Bulgarian Split Squat
Quads, Glutes
Each leg works on its own, so a weaker side can't hide.
How to do it
Stand about two steps in front of a bench and rest the top of your back foot on it.
Hold a dumbbell in each hand at your sides.
Drop your back knee straight toward the floor until the front thigh is about level with it.
Push through your front foot to stand back up. Finish every rep on one leg before switching.
Cues
Back knee straight down
Lean slightly forward for more glutes, stay tall for more quads
Front heel stays heavy
Common mistakes
Standing too close to the bench: if your front heel lifts, step farther out.
Pushing off the back foot: it is only there for balance.
Swap for: Dumbbell Split Squat, Dumbbell Reverse Lunge, Walking Lunge
Hamstring curl
Seated Leg Curl
Hamstrings
It trains the hamstrings at the knee and is easy to push close to failure.
How to do it
Adjust the back pad so your knees line up with the machine's pivot point.
Set the leg pad just above your heels and lower the thigh pad onto your legs.
Curl your heels down and back as far as they go.
Let your legs straighten slowly to the start.
Cues
Knees on the pivot
Thigh pad snug
Slow on the way up
Common mistakes
Lifting your hips off the seat to finish reps. Tighten the thigh pad and lighten the stack.
Letting the weight snap back. Take two seconds to straighten your legs.
Swap for: Lying Leg Curl, Dumbbell Romanian Deadlift, Stability Ball Leg Curl
Calves
Standing Calf Raise
Calves
Calves get little from squats; a few direct sets cover them.
How to do it
Stand with the balls of your feet on the edge of the platform and your heels hanging off.
Keep your knees straight but not locked.
Lower your heels as far as they go and hold the stretch for a moment.
Rise as high as you can onto your toes, then lower slowly.
Cues
Pause in the stretch
Big toe pushes down
No bouncing
Common mistakes
Bouncing out of the bottom: pause for a full second before each rise.
Short reps with heavy weight: lower the load and use the full range.
Swap for: Seated Calf Raise, Leg Press Calf Raise, Single-Leg Calf Raise
Machine press
Machine Chest Press
Chest
A guided press you can take close to failure on a short day without a spotter.
How to do it
Set the seat so the handles line up with the middle of your chest.
Sit with your back flat against the pad and grip the handles.
Press forward until your arms are straight without locking your elbows hard.
Let the handles come back slowly until you feel a stretch across your chest.
Cues
Back stays on the pad
Handles at mid-chest
Slow on the way back
Common mistakes
Seat too high, so the handles sit at your neck. Lower it until they line up with mid-chest.
Letting the stack slam between reps. Stop just before the plates touch.
Swap for: Flat Dumbbell Press, Push-Up, Incline Push-Up
Machine overhead press
Machine Shoulder Press
Shoulders
Overhead pressing with a fixed path and a pin to change the load.
How to do it
Set the seat so the handles start at about shoulder height.
Sit with your back flat against the pad, feet planted, and grip the handles.
Press up until your arms are nearly straight overhead.
Lower the handles back to shoulder height under control and press again.
Cues
Back stays on the pad
Press up, not forward
Control the way down
Common mistakes
Arching hard off the backrest to finish a rep: lighten the stack and keep your ribs down.
Cutting the rep short at the top: finish each press with your arms almost fully straight.
Letting the stack rest between reps: stop the handles just above it so your shoulders stay loaded.
Chest fly
Cable Fly
Chest
It trains the chest through a stretch the presses don't reach, with even tension from the cable.
How to do it
Set both pulleys at the lowest position and take a handle in each hand.
Stand in the middle with your feet about shoulder width and a slight forward lean.
Start with your arms down and a little behind your hips, palms forward, elbows softly bent.
Sweep your hands up and in until they meet in front of your chin.
Lower slowly along the same arc until you feel the stretch across the chest.
Cues
Elbow angle never changes
Hands finish at chin height
Shoulders down, chest up
Common mistakes
Bending and straightening the elbows: that turns it into a press. Lock the bend in place.
Shrugging at the top: keep your shoulders down and stop when the hands meet.
Swap for: High-to-Low Cable Fly, Pec Deck Fly, Dumbbell Chest Fly
Overhead triceps
Overhead Cable Triceps Extension
Triceps
Working the triceps with the arm overhead trains the long head where it's stretched.
How to do it
Set a rope on a high pulley and face away from the machine.
Take the rope over your head and step forward into a split stance, leaning slightly forward.
Start with your elbows bent and the rope ends behind your neck, upper arms close to your ears.
Straighten your arms until they point forward and up, then let the rope travel back behind your head.
Cues
Elbows point forward
Deep stretch behind the head
Only the forearms move
Common mistakes
Letting the elbows flare wide. Keep them about shoulder-width so the triceps stay loaded.
Turning it into a press by moving your upper arms. Freeze the upper arms and go lighter.
Swap for: Seated Dumbbell Overhead Triceps Extension, Kettlebell Overhead Triceps Extension, EZ-Bar Skullcrusher
Pulldown
Lat Pulldown
Lats
It trains the lats from overhead with a load you can change in seconds.
How to do it
Set the thigh pad so your legs are pinned and your feet are flat.
Take a grip about one and a half times shoulder width and lean back slightly.
Pull the bar to your upper chest by driving your elbows down toward your ribs.
Let the bar rise until your arms are straight and you feel your lats stretch, then start the next rep.
Cues
Shoulders down before the pull
Elbows to ribs
Arms fully straight at the top
Common mistakes
Leaning far back and rowing the bar to your stomach: keep the torso angle fixed and lighten the stack.
Cutting the top short: let the weight stack nearly touch down so the lats get the full stretch.
Swap for: Neutral-Grip Lat Pulldown, Single-Arm Lat Pulldown, Pull-Up
Cable row
Seated Cable Row
Upper Back, Lats
It trains the mid back with steady tension through the whole pull.
How to do it
Sit with your feet on the platform, knees slightly bent, and hold the handle with straight arms.
Sit up tall so your torso is vertical.
Pull the handle to your lower ribs, driving your elbows back past your sides.
Let your arms extend slowly until your shoulder blades spread apart, without rocking forward.
Cues
Sit tall
Elbows past your ribs
Chest stays up
Common mistakes
Rocking your torso back and forth to move the weight. Keep it still and lighten the stack.
Shrugging your shoulders toward your ears. Keep them down as you pull.
Swap for: Chest-Supported Row, One-Arm Dumbbell Row, Band Bent-Over Row
Cable curl
Cable Curl
Biceps
The cable keeps tension on the biceps at the bottom of the curl, where dumbbells go slack.
How to do it
Set the pulley at the bottom with a straight or EZ handle and take it palms up.
Step back a short pace so the cable pulls slightly forward at straight arms.
Curl to chest height with your elbows at your sides.
Lower until your arms are straight, without letting the plates rest.
Cues
Step back to load the bottom
Elbows still
Lower for two seconds
Common mistakes
Standing over the stack so the bottom goes slack. Step back until you feel tension at straight arms.
Rushing the curl to get to the pressdown. Finish every rep, then switch.
Swap for: EZ-Bar Curl, Cable Twisting Curl, Dumbbell Curl
Machine leg lift
Leg Press
Quads, Glutes
Heavy leg work with nothing on your back, quick to load.
How to do it
Sit with your back and hips flat against the pad and your feet hip-width in the middle of the platform.
Release the safety handles and bend your knees, letting the platform come toward you under control.
Stop while your lower back is still flat against the pad.
Press through your whole foot until your legs are nearly straight, without snapping your knees locked.
Cues
Hips stay on the seat
Knees in line with your toes
Smooth turnaround at the bottom
Common mistakes
Going so deep your hips curl off the pad. Set your depth where your lower back stays flat.
Locking your knees hard at the top. Stop just short of straight.
Swap for: Goblet Squat, Hack Squat, 45-Degree Leg Press
Quads
Leg Extension
Quads
It isolates the quads after the leg press when the bigger work is done.
How to do it
Line your knee joint up with the machine's pivot and set the pad on your lower shin.
Hold the handles and sit tall with your back on the pad.
Straighten your legs until your quads are fully squeezed.
Lower under control until your knees are bent past 90 degrees, then go again.
Cues
Squeeze hard at the top
Three seconds down
Hips stay in the seat
Common mistakes
Swinging the weight up with momentum. Pick a load you can lower slowly every rep.
Short reps near the top. Use the bottom half of the range too; that stretched part does the most work.
Swap for: Single-Leg Leg Extension, Sissy Squat, Heels-Elevated Goblet Squat
Dumbbell press
Flat Dumbbell Press
Chest
Two dumbbells and a bench give you a full chest press at home.
How to do it
Sit on the end of a flat bench with the dumbbells on your thighs, then roll back and kick them up to above your chest.
Plant your feet and pull your shoulder blades back and down into the bench.
Lower the dumbbells to the sides of your chest with elbows about 45 degrees from your body.
Press up and slightly in until your arms are straight.
Cues
Shoulder blades pinned
Forearms vertical
Deep stretch, then press
Common mistakes
Elbows flared straight out: tuck them toward your ribs a little.
Bouncing out of the bottom: own the stretch for a beat.
Swap for: Dumbbell Floor Press, Dumbbell Hex Press, Push-Up
Dumbbell overhead press
Dumbbell Shoulder Press
Shoulders
It trains the shoulders overhead with the dumbbells you own.
How to do it
Sit on a bench or chair with back support, or stand with your stomach braced.
Start with the dumbbells at shoulder height, palms forward or slightly turned in.
Press up until your arms are straight overhead.
Lower back to shoulder height under control.
Cues
Ribs down
Press up and slightly back
Full lockout overhead
Common mistakes
Leaning far back: brace your stomach and squeeze your glutes.
Stopping at forehead height: bring them down to your shoulders.
Swap for: Neutral-Grip Dumbbell Shoulder Press, Arnold Press, Pike Push-Up
Overhead triceps at home
Seated Dumbbell Overhead Triceps Extension
Triceps
One dumbbell trains the triceps' long head in the stretched position.
How to do it
Sit on a chair or bench and hold one dumbbell overhead with both hands under the top plate.
Keep your upper arms close to your head.
Bend your elbows to lower the weight behind your head as far as is comfortable.
Straighten your arms to bring it back overhead.
Cues
Elbows point forward, not out
Deep stretch behind the head
Ribs down, no arch
Common mistakes
Elbows flaring wide: bring them in, even if it costs reps.
Arching your lower back: brace your stomach or sit against a backrest.
Swap for: Dumbbell Skullcrusher, Triceps Kickback, Close-Grip Push-Up
Bodyweight press
Push-Up
Chest
It adds pressing volume with no setup at the end of push day.
How to do it
Set your hands slightly wider than your shoulders, or on two dumbbell handles for extra depth.
Brace your stomach and glutes so your body forms one straight line.
Lower until your chest is just above the floor or your hands.
Push the floor away until your arms are straight.
Cues
Body moves as one plank
Elbows angled back, not out
Full stretch at the bottom
Common mistakes
Hips sagging: squeeze your glutes before each set.
Half reps when tired: switch to hands on a bench to keep full range.
Swap for: Deep Push-Up, Decline Push-Up, Close-Grip Push-Up
Dumbbell row
One-Arm Dumbbell Row
Lats, Upper Back
Bracing on the bench lets you row heavier than a two-arm row.
How to do it
Put one hand and the same-side knee on a bench, or one hand on a sturdy chair with feet staggered.
Let the dumbbell hang straight below your shoulder.
Pull your elbow back toward your hip until the dumbbell reaches your side.
Lower until your arm is straight and your shoulder blade slides forward. Finish all reps, then switch sides.
Cues
Elbow to hip
Let the shoulder stretch at the bottom
Chest stays square to the floor
Common mistakes
Twisting your torso to lift more: keep your shoulders level.
Shrugging the weight up: lead with the elbow, not the shoulder.
Swap for: Dumbbell Lawnmower Row, Dumbbell Bent-Over Row, Incline Dumbbell Row
Biceps
Dumbbell Curl
Biceps
The simplest biceps lift, loaded with whatever pair you have.
How to do it
Stand with a dumbbell in each hand, arms straight, palms facing your thighs.
Curl both dumbbells, rotating your palms up as they pass your hips.
Stop at shoulder height with your elbows still at your sides.
Lower slowly, turning the palms back in at the bottom.
Cues
Palms up early
Elbows stay at your sides
Lower slower than you lift
Common mistakes
Leaning back to lift a pair that is too heavy. Pick the weight you can curl standing tall.
Stopping before your arms straighten. Finish each rep at the bottom.
Swap for: Hammer Curl, Kettlebell Curl, Incline Dumbbell Curl
Dumbbell squat
Goblet Squat
Quads, Glutes
Holding one dumbbell at your chest keeps you upright and loads the legs well with home weights.
How to do it
Cup the top end of one dumbbell with both hands and hold it against your breastbone.
Set your feet a little wider than your hips, toes turned out slightly.
Sit straight down between your heels until your elbows brush the inside of your knees, or as deep as you can keep your back flat.
Drive the floor away and stand tall without letting the dumbbell drift off your chest.
Cues
Elbows down, chest up
Knees follow your toes
Stand up through the whole foot
Common mistakes
Letting the dumbbell pull you forward: keep it touching your chest the whole rep.
Cutting depth as the set gets hard: stop the set when depth goes, that rep does not count.
Swap for: Heels-Elevated Goblet Squat, Dumbbell Front Squat, Dumbbell Split Squat
Dumbbell hinge
Dumbbell Romanian Deadlift
Hamstrings, Glutes
The hamstring and glute hinge with dumbbells.
How to do it
Stand with feet hip-width apart, a dumbbell in each hand in front of your thighs.
Unlock your knees, then push your hips back and let the dumbbells slide down your legs.
Stop when your hamstrings are tight and your back is about to round, usually just below the knee.
Squeeze your glutes to bring your hips forward and stand up.
Cues
Hips back, not chest down
Dumbbells shave your legs
Long spine, neck in line
Common mistakes
Turning it into a squat: keep the knee bend small and fixed.
Chasing depth by rounding your back: stop where your hamstrings stop you.
Swap for: Single-Leg RDL, Dumbbell B-Stance RDL, Dumbbell Good Morning
Calves at home
Single-Leg Calf Raise
Calves
One leg at a time makes your bodyweight and a dumbbell enough load.
How to do it
Stand on the edge of a step on the ball of one foot, holding a wall or rail lightly.
Lower your heel as far as it will go and pause.
Rise as high as you can onto the ball of your foot.
Lower slowly and repeat, then switch legs.
Cues
Pause in the stretch
Up onto your big toe
Common mistakes
Bouncing out of the bottom: hold the stretch before each rep.
Pulling yourself up with your hand: use it for balance only.
Swap for: Kettlebell Calf Raise
Make it fit you
Start from the watch face
Add the RIRLift Next Workout complication to your watch face. It shows the day that's next, so you know before you open the app.
Pull before push
If your lower back feels the rows on the day before legs, reorder the days as Pull, Push, Legs so squats don't follow heavy rows.
Set your bodyweight for push-ups and pull-ups
Add your bodyweight on the iPhone, under Settings. Bodyweight exercises then count it as the load; until then the Watch shows Bodyweight not set.
Turn the 3-day plan into 6
Ready for more? Run the 3-day plan twice a week, but drop one set from each exercise so the weekly total doesn't double overnight.
Questions
How do I track push pull legs on Apple Watch?
Put the three days into a lifting app with a Watch app and start each day from your wrist. In RIRLift you log the weight, reps and reps in reserve for every set on the Watch, and the day that's due next is always first in the list.
What happens if I miss a day?
Nothing changes on the plan. The day you skipped stays first on the Watch, and its weights are the ones you'd earned, whenever you train it.
Is push pull legs better 3 or 6 days a week?
Six days trains each muscle twice a week, which helps if your weekly sets are high. Three days is enough if each session has enough hard sets. Pick the one you can keep doing for months.
Which Apple Watch workout type should I pick for lifting?
You don't have to pick one. RIRLift saves the session to Apple Health for you, and any session with lifting in it is saved as Traditional Strength Training.
Can I leave my iPhone in the locker?
Yes. Every set is saved on the Watch the moment you log it, and the rest timer, swaps and next weights all run there. The session syncs back to your iPhone afterwards. You do need an iPhone to install RIRLift and set up your plan.
Take your plan to the gym on your wrist
Each plan opens in RIRLift with the sets, reps, rest and RIR filled in. Switch to it in My Programs, start the session on Apple Watch, and the next session tells you when to add weight.
3 gym days: one push, one pull, one legs
Add plan 1
Add plan 1
Scan with your iPhone camera to add this plan.
6 short days on machines and cables
Add plan 2
Add plan 2
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Dumbbells and a bench at home, 3 days
Add plan 3
Add plan 3
Scan with your iPhone camera to add this plan.
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