Free training template
A free week worth running.
No email, no card, no catch. Here’s a genuinely good week of training you can start on Monday — and a taste of how TPF thinks about it. A four-day upper/lower week built the way the engine scores it — every working set taken close enough to failure to actually count. Run it as written, or load it into the Builder and watch the per-muscle numbers fill in.
The Effective-Sets Starter Week
- Bench press — 3 × 6–8 @ 2 RIR
- Incline DB press — 3 × 8–12 @ 1–2 RIR
- Overhead press — 3 × 8–10
- Chest-supported row — 3 × 10–12
- Lateral raise — 3 × 12–15
- Triceps pushdown — 3 × 12–15
- Back squat — 3 × 5–8 @ 2 RIR
- Romanian deadlift — 3 × 8–10
- Leg press — 3 × 10–12
- Seated leg curl — 3 × 12–15
- Standing calf raise — 4 × 10–15
- Optional 20–30 min easy cardio. Nothing that bites into tomorrow.
- Weighted pull-up — 3 × 6–10
- Chest-supported row — 3 × 8–12
- Incline DB press — 3 × 10–12
- Rear-delt flye — 3 × 15–20
- Biceps curl — 3 × 10–15
- Lateral raise — 3 × 12–15
- Hip thrust or deadlift — 3 × 6–10
- Front squat or leg press — 3 × 8–12
- Walking lunge — 2 × 10–12 / leg
- Lying leg curl — 3 × 12–15
- Seated calf raise — 4 × 12–20
- Recover. The adaptation happens here, not in the gym.
The whole point: a set only counts if it’s close to failure. Take your working sets to 1–2 reps in reserve. In the app, every one of these gets scored and summed per muscle — so you can see whether the week actually hit the volume it needs.
Run it with the numbers on.
Load this week into the app and every set gets scored as you train it — so you stop wondering whether it’s working and start seeing it. Free tier, no card.