Tomorrow's Workout
Logged workout details and completed set performance.
A conservative full-body session focusing on compound movements with safe, established baselines from your recent history.
View AI reviewBench Press
Target 3 x 8-8 @ 52.5kg
Conservative start based on your incline bench press history. Conservative safety cap applied. Coach set reps: 8/8/8 Bench Press set 1 capped from 55kg to 52.5kg. Bench Press set 2 capped from 55kg to 52.5kg. Bench Press set 3 capped from 55kg to 52.5kg. Control the descent. Keep shoulder blades retracted. Drive evenly through both arms.
Deadlift
Target 4 x 5-5 @ 70kg
Keep 2-3 reps in reserve. Focus on a strong hip hinge and neutral spine. Coach set reps: 5/5 First working set. Focus on form. Maintain solid brace throughout.
Lat Pulldown
Target 3 x 10-10 @ 5kg
Holding load at 50kg to manage fatigue safely. Conservative safety cap applied. Coach set reps: 10/10/10 Lat Pulldown set 1 capped from 50kg to 5kg. Lat Pulldown set 2 capped from 50kg to 5kg. Lat Pulldown set 3 capped from 50kg to 5kg. Squeeze at the bottom of each rep. Controlled release. Focus on pulling with your elbows.
Bulgarian Split Squat
kg each · ×2 volumeTarget 3 x 8-8 @ 10kg
Conservative start with light dumbbells to master the movement pattern. Coach set reps: 8/8/8 10kg total (or 5kg per hand). Focus on balance. Keep torso slightly forward to load the glutes and quads. Control the eccentric phase.
Chest-support machine row
kg each · ×2 volumeTarget 2 x 10-10 @ 0kg
Matching previous successful load of 30kg. Conservative safety cap applied. Coach set reps: 10/10 Chest-support machine row set 1 capped from 30kg to 0kg. Chest-support machine row set 2 capped from 30kg to 0kg. Squeeze shoulder blades together. Avoid using momentum.
Calf Press
Target 3 x 15-15 @ 0kg
Reduced load from previous session to accommodate higher target reps safely. Conservative safety cap applied. Coach set reps: 15/15/15 Calf Press set 1 capped from 80kg to 0kg. Calf Press set 2 capped from 80kg to 0kg. Calf Press set 3 capped from 80kg to 0kg. Full stretch at the bottom. Hold the contraction for 1 second. Control the stretch.
Leg Raise
Target 3 x 10-10 @ 0kg
Focus on posterior pelvic tilt to engage the lower abs. Coach set reps: 10/10/10 Keep legs straight or slightly bent if needed. Avoid swinging. Control the descent.