Sample Workout Plan

Here's exactly what a real MySetPlan workout looks like. This is one session from a 4-day upper/lower muscle building program.

Week 1 — Upper Body A (Muscle Building)

Push-focused session · ~60 minutes · RPE-based intensity

#	Exercise	Sets	Reps	Rest	RPE	Notes
A1	Barbell Bench Press	4	6-8	3 min	7-8	Week 1 baseline. Log weight used. Aim to add 2.5 kg next week.
B1	Incline Dumbbell Press	3	8-10	2 min	7-8	Control the eccentric (3 sec down). Full range of motion.
C1	Standing Overhead Press	3	8-10	2 min	7-8	Brace core tight. No excessive lean-back.
D1	Cable Lateral Raise	3	12-15	90 sec	8-9	Slow and controlled. Focus on the mind-muscle connection.
E1	Tricep Pushdown	3	10-12	90 sec	8-9	Keep elbows locked at your sides. Squeeze at bottom.
F1	Overhead Tricep Extension (Cable)	2	12-15	90 sec	9	Get a full stretch at the bottom of each rep.

Progressive Overload Protocol

Progressive Overload Target: Add 1 rep per set each week. When you hit the top of the rep range across all sets, increase weight by the smallest increment available and reset to the bottom of the rep range.

This is a preview of what subscribers receive each month. Full plans include 4-6 training days per week, progressive overload targets, deload protocols, and monthly periodization.

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