Build or import the plan on your iPhone, then run every workout from your Apple Watch. Pick a plan below by how many days you can train, tap Add to RIRLift, and its routines show up on the Watch with sets, reps, rest and reps in reserve filled in. The Watch lists the workout that's next first, and every weight after your first session is worked out from what you logged.
Plan 1
You can train twice a week for under an hour, in a gym with dumbbells, cables and a leg press.
2× a week · 28 sets a week · ~30 min
Plan 2
You have a rack and plates, three days a week, and you want the barbell lifts at the center of the plan.
3× a week · 33 sets a week · ~35 min
Plan 3
You train at home with adjustable dumbbells and a bench, and 30 minutes four times a week fits better than two long sessions.
4× a week · 38 sets a week · ~20 min
Pick the plan that fits your situation
Plan 1
2 days a week at the gym
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Workouts 2× a week Working sets 28 a week Per workout ~30 min Equipment Leg Press, Dumbbells, Flat Bench, Lat Pulldown +3
You can train twice a week for under an hour, in a gym with dumbbells, cables and a leg press.
Two different full body days, so every muscle is trained twice a week with no day left out when life gets busy. Each day has a squat or leg press, a hinge or hamstring lift, a press, a pull and one smaller lift, about 14 hard sets each day.
How to run it Train Day A and Day B with two or three days between them. Open RIRLift on the Watch and the day that's due is first in the list.
How to progress When every set of a lift reaches the top of its range, the next session uses the next weight up and the reps start again at the bottom. Otherwise the weight holds and the target goes up a rep.
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Plan 2
3 days a week with a barbell
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Workouts 3× a week Working sets 33 a week Per workout ~35 min Equipment Barbells, Dumbbells, Incline Bench, Seated Row Machine +5
You have a rack and plates, three days a week, and you want the barbell lifts at the center of the plan.
Three different days, each led by a barbell lift: squat, deadlift, then bench press. The lifts that follow use dumbbells and machines for higher reps. That gives about 6 to 9 hard sets a week for each big muscle.
How to run it Run Day 1, 2 and 3 in order with a rest day between when you can. Load the bar from the weight on your wrist; with Pro the Watch also shows the plates per side.
How to progress The barbell lifts move up by the smallest step your plates make when every set hits the top of the range. If one goes three sessions without a new rep, the recap offers a lighter week; you decide.
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Plan 3
4 short days at home, 30 minutes
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Workouts 4× a week Working sets 38 a week Per workout ~20 min Equipment Dumbbells, Flat Bench, Incline Bench
You train at home with adjustable dumbbells and a bench, and 30 minutes four times a week fits better than two long sessions.
Four short days of three or four exercises each, with the legs, chest and back each spread over two or three of them. Over the week, legs, chest, back and shoulders each get about 5 to 9 hard sets; four routines is also the most you can keep active on RIRLift's free tier.
How to run it Train any four days. The Watch lists the next day first, and the rest timer starts as soon as you log a set, so 30 minutes stays 30 minutes.
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 add weight.
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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
Leg lift
Leg Press
Quads, Glutes
Heavy leg work with nothing on your back, quick to load between other stations.
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
Chest press
Flat Dumbbell Press
Chest
Two dumbbells and a bench give a full chest press, with each arm doing its share.
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
Pulldown
Lat Pulldown
Lats
It trains the lats from overhead with a load you can set 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
Hinge
Dumbbell Romanian Deadlift
Hamstrings, Glutes
It trains the hamstrings and glutes at long lengths 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
Side shoulders
Dumbbell Lateral Raise
Shoulders
Presses barely train 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
Squat
Goblet Squat
Quads, Glutes
One dumbbell at the chest keeps you upright and trains the whole squat pattern.
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
Row
Seated Cable Row
Upper Back, Lats
Mid-back work 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
Overhead press
Dumbbell Shoulder Press
Shoulders
It trains the shoulders and triceps overhead with dumbbells.
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
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
Triceps
Cable Triceps Pressdown
Triceps
A short finisher you can push close to failure.
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 squat
Barbell Back Squat
Quads, Glutes, Adductors
The heaviest leg lift in the plan, so it gets a day of its own to lead.
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
Upper chest
Incline Dumbbell Press
Chest
The incline aims the press at the upper chest, with free-moving dumbbells.
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
Supported row
Chest-Supported Row
Upper Back, Lats
With your chest on the pad, the row stays strict after heavy squats.
How to do it
Set the seat so the handles line up with your lower chest when your arms are straight.
Press your chest into the pad and grab the handles.
Pull your elbows back past your torso and squeeze your shoulder blades together.
Let your arms straighten and your shoulder blades spread forward before the next rep.
Cues
Chest glued to the pad
Elbows past your ribs
Let the shoulder blades travel
Common mistakes
Peeling your chest off the pad to finish reps: lighten the load and keep contact.
Short reps at the front: go all the way to straight arms or you lose the stretch.
Swap for: Machine Row, Seal Row, Incline Dumbbell Row
Calves
Standing Calf Raise
Calves
A few direct sets cover the calves, which squats barely train.
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
Main pull
Barbell Deadlift
Glutes, Lower Back
The deadlift trains the whole back of your body with the heaviest load of the week.
How to do it
Stand with the bar over your mid-foot, feet about hip width apart.
Hinge down and grip the bar overhand, hands a little wider than your shoulders.
Drop your hips until your shins touch the bar, flatten your back and brace hard.
Push the floor away and stand up, keeping the bar against your legs.
Lower it the same way, hips back first, and reset before the next rep.
Cues
Push the floor away
Bar stays on your legs
Brace before every pull
Common mistakes
Bar drifting away from your shins: start with it over mid-foot and drag it up your legs.
Back rounding as the weight goes up: stop the set and lighten the bar.
Swap for: Trap Bar Deadlift, Romanian Deadlift
Overhead press
Barbell Overhead Press
Shoulders
Shoulder and triceps strength 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
Vertical pull
Pull-Up
Lats
It trains the lats against your bodyweight; add weight when 10 reps are easy.
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
Arms
Hammer Curl
Biceps, Forearms
A neutral grip trains the biceps and forearm 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 press
Barbell Bench Press
Chest
The upper-body lift you can load heaviest, so it leads day 3.
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
Barbell row
Barbell Row
Upper Back, Lats
Heavy pulling to balance the bench press on the same day.
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
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
Single-leg squat
Bulgarian Split Squat
Quads, Glutes
With your back foot raised, light dumbbells are enough to work the front leg hard.
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
Bodyweight press
Push-Up
Chest
Chest, shoulders and triceps with no setup.
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
Glutes
Dumbbell Glute Bridge
Glutes
It loads the glutes at their shortest with a dumbbell across your hips.
How to do it
Lie on your back with knees bent, feet flat and hip-width apart, close enough that your fingertips brush your heels.
Rest a dumbbell across your hip bones and hold it in place with both hands.
Press through your heels to lift your hips until your body is straight from shoulders to knees.
Pause for a second, then lower your hips until they almost touch the floor.
Cues
Drive through your heels
Ribs down at the top
Pause and squeeze
Common mistakes
Arching your lower back to get higher. Stop when your hips line up with your knees and shoulders.
Pushing through your toes. Keep the pressure in your heels.
Swap for: Dumbbell Hip Thrust, Single-Leg Glute Bridge, Dumbbell Romanian Deadlift
Overhead triceps
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
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
Build your own on the iPhone
None of these fit? Build a routine on the iPhone with your own exercises, sets, rep ranges, rest and reps-in-reserve targets. It appears on the Watch the same way.
Set rest per exercise
Rest is set per exercise in the routine: long on the big lifts, short on raises and curls. On the Watch, +15 s and −15 s adjust it for today only.
Change the days without breaking the plan
Train on whatever days work this week. The Watch always lists the routine that's due next, so the order holds even when the calendar doesn't.
Tell it your gym's equipment
Before you start, the Watch can check the plan against your gym and offer swaps for anything missing. Remember at this gym keeps the choice for next time.
Questions
Can you create a workout routine on Apple Watch?
You build it on the iPhone, where there's room to choose exercises, sets and rep ranges, then run it from the Watch. In RIRLift, every routine in your active program shows up on the Watch, ready to start; an imported plan joins them once you switch to it in My Programs.
How many days a week should my plan be?
As many as you can keep for months. Two days covers every muscle twice a week with full body sessions; three or four days spreads the same work into shorter sessions or adds more of it.
How long before I change my plan?
Keep it while your lifts keep moving. When a lift stalls for three sessions, RIRLift suggests a lighter week first; change the plan only if your numbers keep stalling after that.
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.
Is it free?
Yes. Running these plans on iPhone and Apple Watch is free, with no account. Pro adds plates per side on the Watch and your own plates and bar.
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.
2 days a week at the gym
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3 days a week with a barbell
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4 short days at home, 30 minutes
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