Rep Goal Training

[JoeTheManlet]

Hello forum

I am starting this to show my progress to becoming jacked and strong, lets see how many years it takes

Please follow along!

Thank you

[JoeTheManlet]

My current program is an upper/lower/off/repeat schedule using a rep goal system

Things will evolve over time but at the moment I am running my days like this...

Upper Body
Bench Press - 3 sets - 20 rep goal
Dumbbell Rows - 3 sets - 25 rep goal
Dumbbell OHP - 3 sets - 30 rep goal
Lat Pulldowns - 3 sets - 30 rep goal
Face Pulls - 3 sets - 35 rep goal
Tricep Extensions - 3 sets - 35 rep goal
Incline Curls - 3 sets - 35 rep goal

Lower Body
Squats - 3 sets - 20 rep goal
Romanian Deadlifts - 3 sets - 25 rep goal
Lunges - 3 sets - 35 rep goal
Hamstring Curls - 3 sets - 35 rep goal
Planks - 3 sets - 180 second goal

[Ben0090]

In.

[JoeTheManlet]

Upper Body

Bench Press
60kg x 8/6/5
19 reps

Dumbbell Rows
34kg x 10/9/7
26 reps

Dumbbell OHP
16kg x 11/9/6
26 reps

Lat Pulldowns
50kg x 13/10/8
31 reps

Face Pulls
22.5kg x 14/13/11
38 reps

Tricep Extensions
14kg x 13/10/9
32 reps

Incline Curls
8kg x 15/12/10
37 reps

[TnTNZ]

.

[JoeTheManlet]

Lower Body

Squats 170lbs x 7,6,5 18 reps

Romanian Deadlifts 155lbs x 12,10,8 30 reps

Walking Lunges 25lbs x 15,12,10 37 reps

Hamstring Curls 80lbs x 14,11,10 35 reps

Planks 0lbs x 68,55,42 165 seconds

[JoeTheManlet]

This training session was tough, squats are so light only 7kg above my body weight but so heavy and hard, and romanian deadlift for the high reps are brutal, lunges too haha its all good though I will grow from it

[Ben0090]

Lower Body

Squats
75kg x 7/6/5
18 reps

Romanian Deadlifts
70kg x 12/10/8
30 reps

Walking Lunges
10kg x 15/12/10
37 reps

Hamstring Curls
35kg x 14/11/10
35 reps

Planks
0kg x 68/55/42
165 seconds

Solid session mate, those rdls must hurt man

Big fan of how you've got this set up, excited to see how it goes for you

[Ben0090]

This training session was tough, squats are so light only 7kg above my body weight but so heavy and hard, and romanian deadlift for the high reps are brutal, lunges too haha its all good though I will grow from it

Dont get caught up on the squat number they're pretty much the same as me and I've been in this a fair bit longer than you as a novice still. I've changed my form too many times during novice on squats, and they havent progressed that much, just confirms even more that consistency is key here. Bound to feel hard pal thats the nature of it but you'll smash and make great progress it I'm sure, got the right mindset!

[JoeTheManlet]

Thank you ben

I'm not 100% if I will keep typing the workout I like the idea of keeping a paper book instead, I could give an update in here every little while though

[Ben0090]

You do you bro, check in though will be interesting to see the gains roll in. I'm weighing up my options for probably completely copying your approach currently, it really appeals to me. I ran rep goals a couple years ago, of course I didnt eat enough or stick in the gym for more than a couple months, but I remember it being a great couple months at that.