Five sets of five reps sounds like a lot, because it is. This is a program suited to experienced athletes who can recover fast enough to keep progressing and stay focussed enough through each session to give everything for every rep. If you find you’re still strained two to three days after exercise it may be worth considering a linear progression programthat capitalises on the benefits of starting to lift heavier weights. This program is a significant investment of time and effort if performed with adequate warm ups and rest periods. Make sure you’re ready for it.

Starting a Rep.Eat.Repeat. program

Using Rep.Eat.Repeat. you can start off on the right foot with two routines that rotate through fundamental compound lifts - the squat, deadlift, bench press, shoulder press, barbell row and pull up. Consider adding one or two supplementary exercises if there’s something in particular that you’d like to focus on. Experienced athletes might want to trade the barbell row for a power clean. Feel free to tweak the program to make it work for you.

You can also tailor your program using routines you've designed yourself, or take a look at what other athletes are doing and save their routines to try. 

Remember to make the most of R.E.R.’s calculated warm-up sets to avoid injury. Based on you maximum lifted weight, you can adjust warm up loads and the number of warm up sets to perform in the exercises section of the app.

Also be sure to set the program step minimums so that they match those at your gym - if you’ve got dumbbells available in 2kg advancements (10kg, 12kg, 14kg, 16kg…) then set dumbbells at 2.