To scale workout reps, use the "All reps" control on any workout card: it runs from 50% to 200% in steps of 10 and changes that one workout only, not the rest of your week.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What does "All reps" do?
Each workout in your plan has an "All reps" percentage. It's a percentage of the workout's standard reps, not of the weight you lift. At 100% you do the standard reps. At 50% you do half. At 200% you do double.
The control moves in steps of 10. Tabata workouts have no reps to scale, so the control doesn't apply to them.
What does it look like on a real workout?
This is an example, not a real card. Imagine a workout of 3 rounds of 10 goblet squats, 10 push-ups and 10 rows.
| All reps | Reps per move | Reps per round |
|---|---|---|
| 60% | 6 | 18 |
| 80% | 8 | 24 |
| 100% | 10 | 30 |
| 120% | 12 | 36 |
Same workout, same moves and the same weights. Only the number of reps changes.
When should you turn it down?
- A new movement. Learn the pattern at a lower percentage first.
- A tired or sore day. Better a smaller version than a skipped one.
- After a rough week. The builder will already be easing the week, but one particular workout may still feel too much.
- Pain. Don't push through it. See your doctor if it lingers.
When should you turn it up?
When a workout genuinely felt too easy and you finished with plenty left. Even then, nudge by 10 or 20, not 100. Bigger jumps are exactly how a comeback ends on day three.
The weekly check-in also steps you up when it's earned. See how to progress workout intensity. You don't have to do the builder's job for it.
How does it fit with the week's percentage?
The builder works out your week's percentage from your setup answers and last week's check-in, and it's always kept between 50% and 120%. That is the plan page's "How we worked out X%" list. The card control is separate. It has a wider range, up to 200%, because it's for your own tweaks on a single workout.
"Shuffle the week" rebuilds everything, so make your per-workout changes once you're happy with the week. Other per-day tools are covered in find, swap or skip: change any day in your plan.
What about weights?
Weights are your decision. The percentage doesn't touch them. If you're unsure how heavy to go, read how much weight should I lift and sets and reps for beginners. Progress with them gradually, in line with progressive overload.
FAQs
Does All reps change the weight I should use?
No. It scales the standard reps only. You choose the weight.
Why can the card go to 200% when the week is capped at 120%?
The 50% to 120% range applies to the percentage the builder picks for your week. The card control is a wider range for your own adjustments.
Does it work on Tabata workouts?
No. Tabata workouts have no reps to scale.
The bottom line
"All reps" is the quickest way to fit one workout to one day without rewriting your week. Adjust in small steps and keep the percentage honest. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- all reps
- scaling