Zero-Plate Rush Workout
Logged workout details and completed set performance.
Designed to minimize transition and setup times by utilizing dumbbells and cable machines instead of barbells, allowing you to complete a high-quality session in under 50 minutes without rushing your rest periods.
View AI reviewLat Pulldown
Target 3 x 10-10 @ 2.5kg
Fast pin-select machine. Focus on pulling with your elbows. Conservative safety cap applied. Coach set reps: 10/10/10 Lat Pulldown set 1 capped from 50kg to 2.5kg. Lat Pulldown set 2 capped from 50kg to 2.5kg. Lat Pulldown set 3 capped from 50kg to 2.5kg. Holding load at 50kg to manage fatigue safely. Squeeze at the bottom of each rep. Controlled release.
Dumbbell Bench Press
kg each · ×2 volumeTarget 3 x 10-10 @ 20kg
Quick setup with dumbbells. Focus on a controlled eccentric phase. Coach set reps: 10/10/10 20kg per dumbbell. Conservative start. Maintain control and steady tempo. Keep shoulders packed.
Dumbbell Romanian Deadlift
kg each · ×2 volumeTarget 3 x 10-10 @ 0kg
Saves time compared to loading a barbell. Keep dumbbells close to your legs. Conservative safety cap applied. Coach set reps: 10/10/10 Dumbbell Romanian Deadlift set 1 capped from 20kg to 0kg. Dumbbell Romanian Deadlift set 2 capped from 20kg to 0kg. Dumbbell Romanian Deadlift set 3 capped from 20kg to 0kg. 20kg per dumbbell. Focus on hip hinge. Keep spine neutral. Feel the stretch in the hamstrings.
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Repeat the target and build reps before adding load.
Goblet Squat
Target 3 x 10-10 @ 24kg
Requires only a single dumbbell. Quick and effective quad builder. Coach set reps: 10/10/10 Hold one 24kg dumbbell vertically at chest height. Keep torso upright. Drive through the heels.
Alternate Incline Dumbbell Curl
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Cable Triceps Pushdown
Target 3 x 12-12 @ 5kg
Quick finisher. Keep elbows pinned to your sides. Conservative safety cap applied. Coach set reps: 12/12 Cable Triceps Pushdown set 1 capped from 20kg to 5kg. Cable Triceps Pushdown set 2 capped from 20kg to 5kg. Conservative load to protect triceps after previous high RPEs. Full extension at the bottom.
Cable Rear Delt Fly
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Ab Crunch Machine
Target 3 x 8-12 @ 0kg
Calf Press
Target 3 x 8-12 @ 0kg
AI review
Completed full-body session with focus on closing weekly volume deficits for chest, back, quads, and hamstrings.
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.
RPE was 8.5; maintain load to ensure form.
Completed all sets with good RPE margin.
RPE 8.5; maintain load.
Did not hit target reps at 17.5kg.
Maintain load for volume.
Maintain load.
Maintain load.
Next session suggestion
Focuses on closing weekly volume deficits for chest, back, quads, and hamstrings while maintaining shoulder and arm volume.
Weekday session / 48 min total
Chest: 3 sets done, 5 remaining to min.
Back: 3 sets done, 7 remaining to min.
Quads: 3 sets done, 5 remaining to min.
Hamstrings: 3 sets done, 3 remaining to min.
Conservative start for barbell chest work.
Focus on back engagement.
Controlled tempo. Repeat the target and build reps before adding load.
Focus on hamstring stretch.
Shoulder volume. Repeat the target and build reps before adding load.
Direct bicep work. Repeat the load and aim to complete the low end of the rep range.
Direct tricep work. Repeat the load and aim to complete the low end of the rep range.