How weights go up · RIGOR Help

Each exercise has a rep range. RIGOR uses double progression: reps go up first, then weight. After every workout each exercise is checked against the same fixed rules, and the next targets are set.

When the weight goes up

When every working set reached the top of the range last time, and none felt much harder than planned, the weight goes up to the next weight your gym can make. The rep target drops to what the heavier weight should allow, then climbs again.

WORKED EXAMPLE

Back Squat+2.5 kg

90 × 6, 6, 6→ 92.5 × 4, 4, 4

Last time you reached 6 reps on every set at 90 kg. Up to 92.5 kg; aim for 4. Fewer reps after a jump is normal.

When it stays

Otherwise the weight stays and the aim is one more rep per set, up to the top of the range.

WORKED EXAMPLE

Incline Dumbbell Press+3 reps

22.5 × 9, 9, 8→ 22.5 × 10, 10, 9

Last time: 22.5 kg × 9, 9, 8. Same weight; aim for 10, 10, 9.

When it was harder than planned

If you reached the top of the range but logged far fewer reps in reserve than planned, the weight stays for another session.

WORKED EXAMPLE

Back Squat= Repeat

90 × 6, 6, 6→ 90 × 6, 6, 6

You hit the reps, but it was harder than planned. Same weight.

When it comes down

A set that falls short of the bottom of the range: same weight to try again. Short two sessions running at the same weight: down 10%. No progress for three sessions at the same weight: down 10%. Only that exercise changes.

WORKED EXAMPLE

Deadlift+3 reps

100 × 5, 4, 3→ 100 × 6, 5, 4

1 set fell short of 4 reps. Same weight to try again.

WORKED EXAMPLE

Deadlift−10 kg

100 × 4, 4, 3→ 90 × 6, 6, 6

Short of 4 reps two sessions running at 100 kg. Down to 90 kg to build back.

When the next weight is a big jump

Dumbbells and machines go up in bigger steps. When the next weight would drop you below the range, RIGOR tells you the size of the jump and asks for extra reps first.

WORKED EXAMPLE

Dumbbell Shoulder Press+3 reps

22.5 × 12, 12, 12→ 22.5 × 13, 13, 13

The next weight available is 25 kg (+11%). Aim for 13 reps at 22.5 kg first.

Your own targets

You can change any weight or rep target before or during a workout. RIGOR marks it as a target you set. To stop the rules and repeat last time’s numbers instead, turn off Next-session progression in Profile › Workout settings.

THE FULL GUIDE

Double 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.

Deload weeksA planned lighter week at the end of a block.

Still stuck?

Write to support@joinrigor.com.