Workout A
Logged workout details and completed set performance.
Bench Press
Target 3 x 6-10 @ 60kg
Back Squat
Target 3 x 6-10 @ 80kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 2 x 8-12 @ 0kg
Seated Cable Row
Target 3 x 8-12 @ 50kg
Triceps Push Down
Target 2 x 10-15 @ 21.25kg
Calf Press
Target 3 x 10-20 @ 85kg
Pec Deck Fly
Target 2 x 8-12 @ 0kg
AI review
Workout A saved with 7 exercises. Progression is conservative and based on completed reps, RPE, and pain notes.
Progression decisions
Work was completed, but not enough margin to progress load yet.
All target sets and reps were completed at RPE 8 or lower.
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.
Next session suggestion
A balanced full-body session designed to close weekly minimum volume deficits for all key muscle groups within a 45-50 minute weekday window.
Weekday session / 49 min total
Chest deficit reduced to 1 set.
Back deficit reduced to 4 sets.
Shoulders deficit reduced to 2.5 sets.
Quads deficit reduced to 2 sets.
Hamstrings deficit reduced to 1.5 sets.
Biceps deficit reduced to 2 sets.
Triceps minimum successfully met.
Focus on deep, controlled knee flexion. Increase by 5kg next time if equipment allows.
Keep dumbbells close to thighs and hinge at the hips. Increase by 5kg next time if equipment allows.
Control the eccentric phase and press to full extension. Repeat the target and build reps before adding load.
Pull with your elbows and squeeze your lats at the bottom.
Lead with the elbows to target the lateral deltoids. Repeat the target and build reps before adding load.
Supinate wrists at the top of each rep.
Keep elbows pinned to your sides throughout the set. Increase by 2.5kg next time if equipment allows.