What should I lift today?
Answer a few quick questions and follow the workout shown. Do not make up your own lift.
Get your workout in under 30 seconds.
Choose the best answer. If you are not sure, pick “I’m not sure” and the tool will give you the safest option.
Step 1: Where are you in the season?
Step 2: What kind of training day is this?
Step 3: What type of athlete are you?
Step 4: What equipment do you have?
Do This Workout
| Exercise | Sets x Reps | How Hard? |
|---|
Rest time
Do not do this
Coach note
If you are confused, do the safe option.
This is the emergency default. It is better to do a clean, safe, useful session than to guess and turn the week into a mess.
Do not max out.
Nothing in this tool should turn into a max attempt unless your coach directly assigned it.
Recovery means recovery.
If today is easy, recovery, or you are sore, do not add heavy lifting.
Submit what you did.
Your coach needs to know what happened so the next session can be adjusted correctly.
This is not random gym work.
RYFT lifting changes based on the season, the training day, the athlete type, and the equipment available. The tool chooses the workout for you so you do not have to build one from scratch.
Why can’t I just make up the missed lift?
Because a missed heavy lift does not always belong on the next available day. If the next day is recovery, pre-meet, or already hard on the track, adding heavy work can hurt the rest of the week.
Why are some workouts lighter in-season?
In-season lifting is mostly about keeping strength and power without creating fatigue. You should leave the gym feeling sharper, not crushed.
Why do recovery days use circuits?
Recovery and aerobic days are for regional work, blood flow, tissue quality, trunk strength, and staying consistent without adding high neural stress.
What if the gym does not have the exact exercise?
Use the closest simple option shown by the equipment choice. Do not invent a harder replacement. If you are unsure, use the safe default and submit what you did.