Top Set + Backoff is a progression strategy where one heavy set sets the weight for the session, and the remaining sets are lighter "backoff" sets that add volume without chasing a new max. In the app, it's described as: "Heavy top set drives load; backoffs add volume."
Where to find it
Assign it to an exercise from the Program Builder, or switch an exercise to it mid-program from its card's ⋮ menu → Strategy (see Choosing a strategy per exercise). Once selected, a "Customize…" link appears. Tap it to open the settings panel.
What you can customize
- Top set reps: how many reps the top set targets.
- Top set RPE (labeled Top set RIR if that's your Effort Scale setting in Settings): the target effort for the top set.
- Backoff sets: how many backoff sets follow the top set.
- Backoff reps: the target reps per backoff set.
- Backoff load %: how heavy the backoff sets are relative to the top set's weight.
All five fields are editable numbers with sensible defaults already filled in. Adjust any of them and tap Save. Cancel discards changes and keeps the previous settings.
How the top set drives things
Kenso uses your top set's weight to size the backoff sets by the load percentage you set. As your top set weight moves across sessions, the backoff weights move with it automatically: you don't need to recalculate them.
Good to know
- This strategy is suited to lower rep ranges built around heavier top sets. The strategy picker suggests a range when you select it, which you can override with a custom rep range.
- Customize settings are per exercise. Changing them on one exercise doesn't affect any other exercise using Top Set + Backoff.
- Changing your Effort Scale preference (RPE vs RIR) changes the top set field's label and displayed value, not the underlying target.