SBS Reps-to-Failure

Each session pairs a primary movement (squat, bench, deadlift, or overhead press) with an accessory lift. The first two sets are at a prescribed load for a target rep range. The third set is taken to or near technical failure — you record the actual reps performed.

After the session, a simple formula (reps × load ÷ a Epley-style divisor) estimates your new working max. The next session's prescribed load adjusts automatically. If you hit 12 reps on the final set, load goes up more than if you hit 6 reps. Progress is driven by your performance, not a fixed weekly increment.

Reps in Reserve (RIR) is the language the program uses to calibrate effort: "stop at 2 RIR" means leave two reps in the tank. Over time, your ability to estimate RIR improves and the load adjustments become more precise.

• Squat→
• Bench Press→
• Deadlift→
• Overhead Press→
• Row→

1. Day 01

   Day 1

   Squat — 2 sets × 8 @ working load, 1 set near failure · Romanian Deadlift — 3×10 moderate

2. Day 02

   Day 2

   Bench Press — 2 sets × 8 @ working load, 1 set near failure · Barbell Row — 3×10 moderate

3. Day 03

   Day 3

   Deadlift — 2 sets × 5 @ working load, 1 set near failure · Leg Press — 3×12 moderate

4. Day 04

   Day 4

   Overhead Press — 2 sets × 8 @ working load, 1 set near failure · Pull-Ups or Lat Pulldown — 3×10 moderate

• Autoregulation requires honest effort on the near-failure set. Sandbagging those sets produces inaccurate load adjustments and stalls progress. The program rewards people who push hard and log accurately.
• The rep-to-max formula has meaningful error bars at low rep counts. Hitting 3 reps at 95% is harder to translate into a load recommendation than hitting 8 reps at 75%. This program works best with moderate rep ranges — 5 to 12 — where the formula is most accurate.
• SBS Reps-to-Failure is not a beginner program. If you are still adding 5–10 lb per week on linear progression, stay on LP. This program is designed for lifters who have exhausted weekly gains and need a longer feedback loop to drive adaptation.