Eight-week strength programme

An eight-week strength programme. You choose the load.

Rauta runs at the gym, on your phone. Every session is a set count, a rep range, and an RPE target — never a number of kilograms. You bring the weight; the programme governs the effort.

View the programme

You choose the load. The programme governs the effort.

Every working set is prescribed the same way — a set count, a rep range, a target RPE, and a tempo. RPE 10 means 0 reps left, RPE 9 means 1, RPE 8 means 2, RPE 7 means 3 — the higher the number, the fewer reps you had left, not more. Nothing here tells you to lift a specific number of kilograms.

Prescribed

4 × 6 @ RPE 7 · tempo 3-1-1-0

No load. You decide what that RPE feels like today, and log the actual weight afterward — that's the only place a kilogram appears.

Tempo is four digits, always in the same order: lowering, pause at the bottom, lifting, pause at the top. 3-1-1-0 means 3 seconds down, a 1-second pause at the bottom, 1 second up, then straight into the next rep — no pause at the top. A few sessions swap that third digit for X instead of a count — that means move it explosively. It's prescribed on purpose: controlling how you lower the weight is what makes a given RPE mean the same thing every time you do the lift.

That's the whole method: pick a weight that lands the prescribed reps at the prescribed RPE, moving at the prescribed tempo, then log what actually happened. A heavy-legs Monday and a fasted Thursday don't need two different programmes — they need the same target, autoregulated by how you actually feel that day.

Extreme macro photograph of worn barbell knurling, cold window light in the background.

Never guessing what an exercise is.

Every movement in the programme comes with a demonstration. Tap to play — nothing runs on its own. Where a clean demonstration doesn't exist for a specific variation, you get a clear illustrated cue instead of a stand-in that quietly isn't the right movement.

Logging built for one hand, at the rack.

Weight, reps, and RPE, entered with large targets, one hand on the bar and the other on your phone. The prescription and the set tracker are usable before a single demonstration has finished loading — the point is to work on the gym's own wifi, not despite it.

A free account is required to log a session — sign-up takes under a minute, no password. Once you're in, everything you log is still saved to this phone the instant you save it, on any connection or none at all, and synced to your account in the background.

An empty power rack in a dim basement, lit by a single small window.

The programme is eight weeks. Today is one of them.