Weekly Minimums Balance Workout
Logged workout details and completed set performance.
This workout is structured to precisely hit your remaining weekly minimums (4 chest sets, 7 back sets, and 3 quad sets) while conservatively managing loads due to recent high RPEs in lat pulldowns and triceps extensions.
View AI reviewBench Press
Target 4 x 8-8 @ 50kg
Focus on controlled eccentrics to safely complete all 4 sets. Coach set reps: 8/8/8/8 Conservative starting weight.
Lat Pulldown
Target 4 x 10-10 @ 0kg
Reduced load to 55kg from 60kg to avoid hitting RPE 9+ again. Conservative safety cap applied. Coach set reps: 10/10/10/10 Lat Pulldown set 1 capped from 55kg to 0kg. Lat Pulldown set 2 capped from 55kg to 0kg. Lat Pulldown set 3 capped from 55kg to 0kg. Lat Pulldown set 4 capped from 55kg to 0kg. Focus on lat contraction.
Cable Triceps Pushdown
Target 3 x 12-12 @ 2.5kg
Conservative load to protect triceps after recent RPE 10 overhead extension. Conservative safety cap applied. Coach set reps: 12/12 Cable Triceps Pushdown set 1 capped from 12.5kg to 2.5kg. Cable Triceps Pushdown set 2 capped from 12.5kg to 2.5kg.
Romanian Deadlift
Target 3 x 8-8 @ 60kg
Keep the bar close to your shins and maintain a neutral spine. Coach set reps: 8/8/8
Seated Cable Row
Target 3 x 10-10 @ 25kg
Completes the remaining 3 sets of back work. Conservative safety cap applied. Coach set reps: 10/10/10 Seated Cable Row set 1 capped from 45kg to 25kg. Seated Cable Row set 2 capped from 45kg to 25kg. Seated Cable Row set 3 capped from 45kg to 25kg.
Cable Lateral Raise
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Leg Press
Target 3 x 10-10 @ 100kg
Hits the 3 remaining sets of quad work safely. Coach set reps: 10/10/10
Dumbbell Curl
kg each · ×2 volumeTarget 3 x 10-10 @ 10kg
Maintains biceps volume with a controlled tempo. Coach set reps: 10/10 10kg per dumbbell.
AI review
Weekly Minimums Balance Workout saved with 8 exercises. Progression is conservative and based on completed reps, RPE, and pain notes.
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.
Target reps were not completed, so load should stay put.
Work was completed, but not enough margin to progress load yet.
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
Next session suggestion
A balanced full-body session to maintain weekly volume targets while ensuring recovery after recent high-intensity sessions.
Weekday session / 48 min total
All weekly minimums met. This session provides maintenance volume.
Repeat the target and build reps before adding load.
Repeat the target and build reps before adding load.
Repeat the target and build reps before adding load.
Repeat this target before progressing.
Increase by 2.5kg next time if equipment allows.