Exercises / Plank
Plank
The plank is a bodyweight isolation movement that trains core first, with shoulders as secondary. Default rest between sets in the app: 60 s (1 min).
Also called: front plank, forearm plank.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a isolation exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 6–8 | 2 | 9 |
| Hypertrophy | 10–15 | 1 | 14 |
| General | 8–12 | 2 | 12 |
How progression steps on Plank
The app moves the load on Plank in steps of reps (no load step) — there is no load to step, so reps carry the progression. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 10–15 reps @ RIR 1 → ceiling 14). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Bodyweight has no load step, so the only lever is reps: a set that clears the ceiling of 14 keeps the next target at the top of the range (15 reps); a set under 10 reps holds at the floor. Add load (a belt or a vest) and the exercise behaves like a loaded one.
Alternatives
Frequently asked
What muscles does the plank work?
In the Zyra Workouts catalog the plank is tagged with core as its primary muscle and shoulders as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the plank?
The app's program generator sets 6–8 reps @ RIR 2 for strength, 10–15 reps @ RIR 1 for hypertrophy, 8–12 reps @ RIR 2 for general — the isolation rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the plank?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Hollow Body Hold, Russian Twist, Cable Crunch and Pallof Press. All train core first.
Muscle groups
Related exercises
Other core movements in the catalog:
Guides for Plank
Log it in Zyra Workouts
Zyra Workouts logs your sets on the plank, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.