The rep ladder is the simplest progression scheme that still works: hold the load while the reps climb from four to six, then add weight and start again. Map sixteen weeks of it on any lift below.
The Rep Ladder Load Planner
The 4 · 5 · 6 ladder: hold the load while reps climb for three weeks, add load and reset on the fourth. This maps your next sixteen weeks on one lift. Start from a true single, a heavy double or triple, or a six-rep max: it all converts.
Six reps to failure: the sixth goes up, a seventh is not there. If you had two in the tank, enter a heavier weight or your plan starts soft.
The week-by-week table
Copied. Take it to the gym.
Your ladder and its clock live on this device. Nothing leaves your browser unless you email yourself the plan. Soon every lift can run its own ladder, everywhere: the Inner Ruminati founding list.
Weeks 1–3 the load holds while the reps climb: four, five, six. Week 4 the reps reset to four and the load goes up. If a week breaks down, repeat it before you chase the next rung. This ladder is the engine inside the 16-Week Apex Programme: six lifts a session, all running it at once, with the sessions already built.
