IN THIS GUIDE
Why a good programme can still feel confusing
A programme can look simple while still leaving you unsure about starting weights, warm-up sets, effort, progression or what needs recorded. The aim is not to perform every session perfectly. The aim is to follow the same clear process, then use the information you collect to improve the next decision.
THE SHORT ANSWER
Preview the session before you train, choose a manageable starting load, follow the written sets, repetitions, rest and RIR, then record every working set in Trainerize or the programme file you have been given.
Read the programme before you begin
What each part of your programme means
Exercise: the movement you are completing. Use the linked demonstration and coaching notes to match the intended setup.
Sets: the number of planned working sets. Warm-up sets are additional unless the programme says otherwise.
Rep range: the acceptable repetition window for that set. A range such as 8 to 12 gives you a clear way to progress without forcing a load increase every week.
RIR: Repetitions In Reserve. Two RIR means you believe you could have completed roughly two more controlled repetitions before technical failure.
Rest: the recovery time before the next set. Start the next set when the planned rest has passed and you are ready to produce another useful effort.
Tempo and coaching notes: any extra instructions about control, pauses, range of motion, setup or what the exercise should feel like.
Warm-up sets and working sets
Warm-up sets prepare you for the exercise and help you judge the day’s working load. They should not create unnecessary fatigue. Begin light, increase the load gradually and keep the repetitions controlled. Your working sets are the programmed sets completed at the target effort and are the sets you should always record.
Choose a sensible starting load
Treat the first working set as useful information. Choose a load that should let you reach at least the bottom of the rep range with clean technique and the planned RIR. If the set is clearly too easy or too difficult, make a sensible adjustment for the next set and record what you used.
Use the rep range to progress
Keep the load the same while you build repetitions within the range. When the programmed sets reach the top of the range at the intended RIR and your technique remains consistent, increase the weight by the smallest practical amount. Your repetitions may return towards the lower end, which gives you room to build again.
Judge effort with RIR
RIR is an estimate, and it becomes more accurate with practice. Do not stop only because a set becomes uncomfortable. Look at the speed of the repetitions, whether your technique is changing and whether the target muscle can still complete another controlled rep. On unfamiliar or technical movements, keep a little more margin while the skill develops.
Log the session in Trainerize
Enter the weight and repetitions after every working set. Add the final RIR where requested and leave a brief note when an exercise was substituted, the setup felt different, discomfort appeared or the instructions were unclear. These records allow Jamie to make specific changes instead of guessing from memory.
Use the programme correctly
Use the programme in two stages. Before your session, preview the exercises and instructions. During the session, complete the planned work, record what happened and leave a short note whenever something needs Jamie’s attention.
Open the scheduled workout, watch demonstrations where needed, read the coaching notes and log the weight and repetitions directly after each working set.
Open the programme file before training. Type your results into the tracker, write them on a printed copy or keep one clearly labelled note that you update after every working set.
Build through the repetition range
Reach the top of the rep range with the planned RIR and controlled technique before increasing the load.
Keep the exercise setup and technique consistent enough to make each session comparable. Build repetitions within the programmed range while finishing around the target RIR. When you reach the top of the range with controlled technique across the required sets, add the smallest sensible amount of weight and begin building through the range again.
Substitutions, pain and questions
Record substitutions and stop exercises that cause sharp, worsening or joint-focused pain.
If equipment is unavailable, use the closest suitable alternative and record the change. Normal muscular effort, fatigue and a temporary burning sensation are different from sharp, worsening or joint-focused pain. Stop the exercise if something feels wrong, choose a comfortable alternative if one is obvious, and message Jamie before repeatedly working through the same issue.
Common mistakes
Practical checklist
When individual help may be useful
A standalone programme gives you a clear structure. Ongoing coaching adds regular review, adjustments, technique feedback and accountability as your training, recovery and circumstances change.
FAT LOSS
