Lower body A
52 min| Exercise | Sets | Reps | Target RIR | Weight | Rest |
|---|---|---|---|---|---|
| Goblet Squat | 4 | 10 | 2.7 | 28 kg | 90 s |
| Romanian Deadlift | 3 | 10 | 2.7 | 50 kg | 90 s |
| Walking Lunge | 3 | 10 | 2.7 | 28 kg | 90 s |
| Calf Raise | 3 | 15 | 2.7 | 32 kg | 60 s |
| Hollow Hold | 3 | — | 2.7 | 30 sec hold | 45 s |
✦ Example plan
This is what a plan from ACE looks like.
Not a screenshot and not a description, but a complete block: four sessions, every exercise with sets, reps, target RIR and weight. Beside it stands the reason why.
The assumed profile
- Age
- 34
- Level
- Intermediate
- Days per week
- 4
- Goal
- Muscle gain
- Equipment
- Dumbbells, Bench, Pull-up bar, Bodyweight
Week 2 of 4 — accumulation phase
Week 1 is calibration: every exercise says “choose the load yourself”, because no estimated maximum exists yet. From week 2 ACE calculates with your values. That is why week 2 is shown here.
Upper body push
55 min| Exercise | Sets | Reps | Target RIR | Weight | Rest |
|---|---|---|---|---|---|
| Dumbbell Bench Press | 4 | 8 | 2.7 | 44 kg | 120 s |
| Shoulder Press | 3 | 8 | 2.7 | 30 kg | 120 s |
| Push-Up | 3 | 12 | 2.7 | Bodyweight | 75 s |
| Overhead Triceps Extension | 3 | 12 | 2.7 | 16 kg | 60 s |
| Lateral Raise | 3 | 15 | 2.7 | 10 kg | 45 s |
Lower body B
50 min| Exercise | Sets | Reps | Target RIR | Weight | Rest |
|---|---|---|---|---|---|
| Bulgarian Split Squat | 3 | 8 | 2.7 | 22 kg | 90 s |
| Romanian Deadlift | 4 | 12 | 2.7 | 48 kg | 90 s |
| Goblet Squat | 3 | 14 | 2.7 | 26 kg | 90 s |
| Calf Raise | 3 | 18 | 2.7 | 30 kg | 60 s |
| Hanging Leg Raise | 3 | 8 | 2.7 | Bodyweight | 75 s |
Upper body pull
54 min| Exercise | Sets | Reps | Target RIR | Weight | Rest |
|---|---|---|---|---|---|
| Chin-Up | 4 | 6 | 2.7 | Bodyweight | 120 s |
| Bent-Over Row | 4 | 10 | 2.7 | 42 kg | 90 s |
| Pike Push-Up | 3 | 8 | 2.7 | Bodyweight | 90 s |
| Biceps Curl | 3 | 12 | 2.7 | 20 kg | 60 s |
| Rear Delt Fly | 3 | 15 | 2.7 | 10 kg | 45 s |
The whole block at a glance
| Week | Phase | Target RIR | Goblet squat, 10 reps |
|---|---|---|---|
| Week 1 | Accumulation | 3 | choose the load yourself |
| Week 2 | Accumulation | 2.7 | 28 kg |
| Week 3 | Accumulation | 2.3 | 28 kg |
| Week 4 | Accumulation | 2 | 28 kg |
| Week 5 | Deload | 4 | −40 to −50 % sets, −10 to −20 % load |
Why it says what it says
Why no barbell, no leg press?
Because the profile lists neither a barbell nor machines. An exercise only enters the selection if you have every piece of equipment for it — the filter checks item by item, not approximately. Of the 63 exercises in the collection, 36 remain with dumbbells, a bench and a pull-up bar.
Why exactly this weight on the goblet squat?
It is calculated, not guessed. Reps and target RIR give the share of your estimated maximum: 1 / (1 + (reps + RIR) / 30). The result is multiplied by your e1RM and rounded to the dumbbell increment — 2 kg here.
Why does RIR fall from week to week?
Because this block is an accumulation phase. Its range is set at 3 → 2: you start with three reps in reserve and end with two. In between it interpolates linearly — the load rises with it, without anyone turning a dial.
Why does the deadlift appear twice a week?
Because with this equipment it is the only hip hinge in the collection. Rather than leave out a movement pattern, it appears twice — with different reps and therefore a different load. With a barbell in the profile something else would stand here.
Why does an easy week follow after four?
The deload phase is set at RIR 4 with roughly 40 to 50 percent fewer sets and 10 to 20 percent less load. It is in the plan before you need it — not once nothing works any more.
And what happens after the block?
After every completed session a rule engine goes over your feedback — reps, weight, effort. If something deviates clearly, the block is recalculated. The next cycle therefore does not start from zero. How ACE works
General fitness information, not medical or exercise-science advice. If you have complaints, pre-existing conditions or are returning after a long break, please clarify your training with a doctor first.