Good lifts move you up Pro
Three lamps judge each planned set: reps, load and effort. After the session, the rulebook works out each lift's next load, and Start session saves it to the workout.
Lift the last set
Sets 1 and 2 were good lifts. Change set 3, then read the lamps and the next load.
The demo needs JavaScript. In short: every set good, the load goes up a step. Any red lamp, the load holds. A second red lamp in a row at the same load resets it about 10%.
Back Squat, 3 × 8 at RPE 8
| Set | Lifted | Lamps |
|---|---|---|
| 1 | 185 × 8 at RPE 7 | |
| 2 | 185 × 8 at RPE 7 | |
| 3 | 185 × 8, no RPE |
Set 3 of 3
Good lift
Log set 3
Next session
45 + 25 + 5 per side
A white lamp is a pass Pro
Each set with a planned load or reps gets three lamps. One red lamp makes the set a no lift, and the set screen names the reason.
- Good liftAll reps, full load, and RPE at or under the lift's target RPE.
- No lift on repsShort of the target reps: the set's reps, or the bottom of its range.
- No lift on loadUnder the planned load.
- No lift on effortRPE over the lift's target RPE.
- Not judgedWarm-ups, drop sets, prep lifts, and sets with no planned load or reps.
A weight-and-reps set that beats the target's estimated max passes reps and load together: 360 × 8 against a target of 365 × 6 is the stronger set. The estimated max is the load × (1 + reps / 30).
Each lift has a target RPE, 8 when you set none. The set screen logs each set at the target RPE. Tap another number when the set was easier or harder. No RPE counts as a pass.
For an assisted lift, less help is the harder lift. The load lamp is white at the planned help or less.
Five rules set the next loads Pro
After a session of a workout, the rulebook works out each lift's call. Today shows it, and Start session saves it to the workout.
| 1 | A good lift: all reps, full load, and RPE at or under the target RPE. | |
|---|---|---|
| 2 | Every set a good lift: the load goes up a step.10 lb or 5 kg for a big lower-body lift, 5 lb or 2.5 kg for any other lift. | +10 |
| 3 | Any red lamp: same load next time. | Hold |
| 4 | A second red lamp in a row at the same load: reset about 10% and build back. | Reset |
| 5 | Deload week: a lighter bar and fewer sets.Start saves the step earned before it. The deload's loads are for that week only. | Deload |
In a rep range, reps come first. Every set good adds a rep, with the call Reps +1. At the top of the range, the load goes up a step and the reps start again at the bottom.
A big lower-body lift is a weight-and-reps lift on a barbell, a machine or plates for the quads, glutes or hamstrings, and not a curl, extension, kickback, abduction, adduction, raise or calf lift. A lift you set a step for moves by its own step.
A load heavier than planned counts when you lift it for the reps on at least half the sets planned at the top load. The next step starts from it.
Other calls
- SameThe load does not move.
- SetThe first session of a lift with no planned load sets it, from your heaviest work set.
- KeepHold a lift's row on Today and choose Keep: it stays where it is.
- NewOn Today: a lift with no session yet.
Change load sets another load for one session. The workout keeps its own numbers, and the next target comes from what you lifted.
From the last session
The calls come from the workout's last session. The next Start session saves the ones the workout does not have yet. An imported session is judged against the workout too.
No move for
- A lift you keep with Keep on Today.
- A lift whose workout already has other numbers: you, the AI trainer (iOS 27) or an assistant saved them.
- A deload session.
- An account without Block Pro.
Loads your gym can make
A new load is always one your plates can make. When the next step needs a plate you do not have, the rulebook picks the next load you can build. When no load is within reach, the lift holds.
The lamps and the rulebook are part of Block Pro: $4.99 a month, or $39.99 a year with a one-week free trial for new subscribers.