Overview
Goal setting is the foundation of your Rippler program. By entering your current or goal 1RM (one-rep max) for key lifts, the app automatically calculates appropriate training weights for all 12 weeks.All workout targets throughout the program are calculated as percentages of your goal weights. Accurate goals lead to effective training.
Accessing Goal Settings
Navigate to the Goals tab from the bottom navigation to view and edit your training maxes.Exercise Categories
Goals are organized into three tiers matching the Rippler program structure:- T1 - Main Lifts
- T2 - Secondary Lifts
- T3 - Accessories
1RM Goals for the four primary compound movements:
- Squat
- Bench Press
- Deadlift
- Overhead Press (OHP)
Setting Your Goals
Enter your training maxes
For each exercise, tap the input field and enter your goal weight in pounds (lbs).
Use realistic numbers
Enter weights you can confidently lift for a single rep (1RM) or your training max (90-95% of true max).
Special Cases
Bodyweight Exercises
Pull-ups are automatically set to bodyweight:- The input field shows “BW” and is disabled
- No weight entry needed
- If you use additional weight, add it during workout tracking
Starting Without Maxes
If you’re new to training or unsure of your maxes:Conservative Approach
Start with weights you know you can handle for 3-5 reps, then estimate your 1RM using a calculator (multiply by ~1.15-1.20).
Test Week
Dedicate a week to finding your true maxes before starting the program. This ensures accurate targets from day one.
Default Values
Reset to Defaults
The “Reset Defaults” button restores the program’s default goal weights:- Tap “Reset Defaults” at the bottom
- All fields populate with preset values
- Remember to tap “Save Goals” to apply the changes
Default values are example weights. You should customize them based on your actual strength levels for optimal results.
How Goals Affect Training
Automatic Calculation
Once saved, your goals determine:- Week-specific percentages: T1 lifts might use 70% Week 1, 75% Week 2, etc.
- Exercise variations: Secondary lifts calculated as percentages of main lift goals
- Progressive overload: Weights increase systematically across the 12 weeks
Viewing Calculated Targets
To see how your goals translate to workout weights:- Go to the Program tab
- Select any workout day
- View the “Target” row for each exercise
- Targets update immediately when you change goals
The Rippler uses wave periodization, so target weights will vary throughout each week and across the program.
Updating Goals Mid-Program
When to Update
After testing new maxes
After testing new maxes
If you test and hit new PRs, update your goals to reflect your increased strength. Future weeks will use these new numbers.
If targets feel wrong
If targets feel wrong
Too heavy or light consistently? Adjust your goals up or down by 5-10% and reassess after a few workouts.
Between training cycles
Between training cycles
The ideal time to update goals is between 12-week cycles when starting the program fresh.
What Doesn’t Change
Best Practices
Be Honest
Enter true maxes, not aspirational ones. The program builds you toward bigger lifts safely.
Consider Fatigue
Use a training max (90-95% of true max) rather than absolute maxes to allow for day-to-day variation.
Track Progress
Note your starting goals. After 12 weeks, test new maxes to measure improvement.
Adjust as Needed
If targets consistently feel off, don’t hesitate to adjust goals and continue training.
Example Goal Setting
For an intermediate lifter (male, ~180 lbs bodyweight):| Exercise | Example Goal |
|---|---|
| Squat | 315 lbs |
| Bench Press | 225 lbs |
| Deadlift | 405 lbs |
| Overhead Press | 135 lbs |
| Front Squat | 225 lbs |
| CGBP | 185 lbs |
These are examples only. Your goals should reflect your actual strength level and training experience.