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.
AI review
Completed a full-body session with conservative progression. All primary lifts are showing steady, controlled improvement.
Progression decisions
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
Target reps were not completed.
All target sets and reps were completed at RPE 8 or lower.
Next session suggestion
This session ensures full-body coverage while addressing the weekly volume deficits for shoulders, biceps, and triceps.
Sunday session / 62 min total
Targeting remaining weekly minimums for shoulders, biceps, and triceps.
Maintaining compound movement volume for chest, back, and legs.
Focus on depth and control. Repeat the target and build reps before adding load.
Shoulder primary.
Back primary. Repeat the load and aim to complete the low end of the rep range.
Chest primary. Increase by 2.5kg next time if equipment allows.
Hamstring primary.
Biceps primary. Repeat the load and aim to complete the low end of the rep range.
Triceps primary. Repeat the load and aim to complete the low end of the rep range.