Workout A
Logged workout details and completed set performance.
Bench Press
Target 4 x 6-10 @ 60kg
Seated Cable Row
Target 3 x 8-12 @ 25kg
Back Squat
Target 3 x 6-10 @ 80kg
Romanian Deadlift
Target 4 x 8-12 @ 80kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 2 x 8-12 @ 17.5kg
Rare Delt Fly
kg each · ×2 volumeTarget 2 x 12-20 @ 7.5kg
Pallof Press
kg each · ×2 volumeTarget 2 x 10-15 @ 7.5kg
Calf Press
Target 3 x 10-15 @ 85kg
AI review
Workout A saved with 8 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.
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.
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 chest, back, quads, hamstrings, shoulders, biceps, and triceps safely.
Weekday session / 48 min total
Chest deficit reduced to 1 set.
Back deficit reduced to 2.5 sets.
Quads deficit reduced to 2 sets.
Hamstrings deficit met.
Shoulders deficit met.
Biceps deficit reduced to 2 sets.
Triceps deficit reduced to 2 sets.
Focus on deep, controlled range of motion. Repeat the target and build reps before adding load.
Control the eccentric phase. Increase by 2kg next time if equipment allows.
Squeeze lats at the bottom of each rep. Repeat the target and build reps before adding load.
Keep hips pressed firmly into the pad. Repeat the target and build reps before adding load.
Lead with the elbows and control the descent. Repeat the target and build reps before adding load.
Focus on a strong contraction at the bottom. Repeat the target and build reps before adding load.
Avoid swinging; keep elbows pinned.