Custom workout
Logged workout details and completed set performance.
Machine Chest Press
Target 4 x 8-12 @ 0kg
Leg Extensions
Target 3 x 8-12 @ 0kg
Lat Pulldown
Target 3 x 8-12 @ 0kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Back Squat
Target 2 x 8-12 @ 0kg
Dumbbell Romanian Deadlift
kg each · ×2 volumeTarget 2 x 8-12 @ 0kg
Overhead Triceps Extension
Target 3 x 8-12 @ 0kg
Alternate Hammer Curl
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Leg Curl
Target 3 x 8-12 @ 0kg
Cable Rear Delt Fly
kg each · ×2 volumeTarget 4 x 8-12 @ 0kg
Ab Crunch Machine
Target 3 x 8-12 @ 0kg
Calf Press
Target 3 x 8-12 @ 0kg
AI review
Completed a high-volume full-body session. Most lifts were performed at RPE 7-8, indicating a solid foundation for hypertrophy. Focused on maintaining current loads to ensure technique stability before further progression.
Progression decisions
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
RPE reached 9, so increasing load is not recommended.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Target reps were not completed, so load should stay put.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Next session suggestion
This session focuses on closing the remaining weekly volume deficits for chest, back, biceps, and triceps while maintaining full-body coverage.
Weekday session / 48 min total
Remaining deficits: Chest 4 sets, Back 7 sets, Biceps 1 set, Triceps 1 set.
Prioritizing compound movements to efficiently close volume gaps.
Focus on controlled eccentric.
Bodyweight focus.
Keep back neutral.
Increase by 2.5kg next time if equipment allows.