3 days a week
Full body. Great if you are starting out or short on time.
Mindsetic
The +1 Rep Challenge
30 days. Beat last time.
A free 30-day gym plan. Pick 3, 4 or 5 days a week.
Pick your planThree rules. That's the whole challenge.
Train 3, 4 or 5 days a week. Same plan, four levels, one per week.
End every set 1–2 reps before failure. That's called RIR: reps in reserve.
Beat last time. One more rep, or a little more weight.
Pick your plan
4 days a week
Upper / lower split. For lifters who already train.
5 days a week
Upper / lower + push / pull / legs. Not for beginners.
Your plan is ready.
Open the PDFThe PDF opens on this screen. Tap back to return here for your free month.
Your plan is already in Mindsetic.
Open Train from the floating bar and pick your plan under Programs. Log each set, choose your RIR, and the app adjusts the weight for you.
Your free month code:
NOMOREGUESSING
iOS only. Then $9.99/month.
Or open the App Store, tap your profile picture, then Redeem Gift Card or Code, and enter the code.
Every plan includes:
- The full routine, with a swap for every exercise that any gym has
- 4 levels, one per week, with your sets and RIR
- The day 1 and day 30 test, so you can see your progress
- How to beat last time: the 6–12 rep rule
- Protein and sleep basics, with sources
Made for your phone. 16 to 19 pages.
Questions
Is it really free?
The plan is free. Mindsetic Pro is free for your first month, then $9.99/month.
Do I need a gym?
Yes. The plan uses dumbbells, a barbell, cables and common machines. Every exercise has a swap.
I'm a beginner. Which plan?
Start with 3 days a week.
I have an Android phone.
The PDF works on any phone. The Mindsetic app is iOS only.