Sample program
Build yours — freeUpper / Lower — 4 Week Block — four sessions a week, as Take Point Fitness builds it: every set costed against a recovery budget, and the block moved week to week.
Week 1 — Introduce. Working loads set; every set stops 3 reps short of failure. Week recovery cost 53 of 178.
Establish working loads. Leave 2–3 reps in reserve on every set.
Week recovery cost 53 / 178
RIR (reps in reserve) · RC (recovery cost) · 1RM (one-rep max)
Session 1 · Upper — Push emphasis
Session recovery cost 12.4 / 41.8
- Bench Press (Flat)Barbell4 × 5–7 @ 75–80 % 1RM3 RIRrest 3:00RC 4.0
- Dumbbell Bench Press (Incline - 30-45°)Dumbbell3 × 8–10 @ 65–70 % 1RM3 RIRrest 2:00RC 2.8
- Pull UpsBodyweight3 × 6–10 @ Bodyweight3 RIRrest 2:30RC 3.2
- Cable CrossoverCable3 × 12–153 RIRrest 1:15RC 2.4
Session 2 · Lower — Squat emphasis
Session recovery cost 13.7 / 41.8
- Barbell Back SquatBarbell4 × 5–7 @ 75–80 % 1RM3 RIRrest 3:30RC 5.3
- Leg PressMachine3 × 8–12 @ 65–70 % 1RM3 RIRrest 2:30RC 3.4
- Leg Curl (Seated/Lying)Machine3 × 10–123 RIRrest 1:30RC 2.3
- Calf Raise (Standing)Machine4 × 12–153 RIRrest 1:00RC 2.7
Session 3 · Upper — Pull emphasis
Session recovery cost 13.1 / 41.8
- Pull UpsBodyweight4 × 6–8 @ Bodyweight3 RIRrest 3:00RC 4.0
- Chin UpsBodyweight3 × 6–10 @ Bodyweight3 RIRrest 2:30RC 3.2
- Bench Press (Incline - 30-45°)Barbell3 × 6–8 @ 70–75 % 1RM3 RIRrest 2:30RC 2.8
- Dips (Chest-leaning)Bodyweight3 × 8–12 @ Bodyweight3 RIRrest 2:00RC 3.1
Session 4 · Lower — Hinge emphasis
Session recovery cost 14.0 / 41.8
- Romanian Deadlift (RDL)Barbell4 × 6–8 @ 70–75 % 1RM3 RIRrest 3:00RC 5.3
- Bulgarian Split SquatDumbbell3 × 8–103 RIRrest 2:00RC 2.9
- Hip ThrustBarbell3 × 8–12 @ 65–70 % 1RM3 RIRrest 2:00RC 3.1
- Leg ExtensionMachine3 × 12–153 RIRrest 1:15RC 2.7
Priced for an experienced lifter (daily budget 41.8, weekly 178); in the app the budgets follow your own experience and the costs follow what you log.