Guides

How training works, with the numbers.

Programs, calculators, comparisons and articles, with worked examples.

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ARTICLEDouble progression: when to add reps or weightA rep range, one rule and a record of last time. How double progression works, with a worked example you can copy.8 min readRead the guide

Tools

1RM calculatorEstimate the most you could lift once, from a set you have already done.Warm-up calculatorWarm-up sets from your first working weight.Plate calculatorWhat to load on each side of the bar.

Programs

3-day dumbbell programThree full-body workouts a week with dumbbells and a bench. Built for a beginner, 30 to 45 minutes a session.6 min read 3-day full-body programThree workouts a week, each training the whole body. Built for a commercial gym, 60 to 75 minutes a session.6 min read 4-day upper/lower programFour workouts a week, two for the upper body and two for the lower. Built for a beginner in a commercial gym, 45 to 60 minutes a session.6 min read

RIGOR builds a program like these around your gym, your days and your session length.

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Latest articles

3x10 vs 5x58 min read Best workout split8 min read Compound vs isolation7 min read Does the bar count?7 min read Gym terms7 min read All 28 articles

Comparisons

All comparisons

RIGOR vs Fitbod4 min read RIGOR vs Hevy5 min read RIGOR vs Strong4 min read

Know exactly what to lift.

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