Prepared workout
Logged workout details and completed set performance.
Bench Press
Target 3 x 6-10 @ 0kg
Back Squat
Target 3 x 6-10 @ 0kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 2 x 8-12 @ 0kg
Seated Cable Row
Target 3 x 8-12 @ 0kg
Barbell Curl
Target 2 x 8-12 @ 0kg
Calf Press
Target 2 x 10-20 @ 0kg
Leg Curl
Target 2 x 8-12 @ 0kg
Pec Deck Fly
Target 2 x 8-12 @ 0kg
Overhead Triceps Extension
Target 1 x 8-12 @ 2.5kg
Increase by 2.5kg next time if equipment allows.
Cable Triceps Pushdown
Target 2 x 8-12 @ 0kg
AI review
Prepared workout saved with 10 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.
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.
Next session suggestion
A balanced full-body session designed to close weekly minimums across all seven key muscle groups while keeping total duration under 50 minutes.
Weekday session / 47 min total
Completed minimums for chest, hamstrings, biceps, and triceps.
Remaining weekly deficits: back (4 sets), shoulders (2.5 sets), quads (2 sets).
Focus on deep, controlled knee flexion. Repeat the target and build reps before adding load.
Keep shoulder blades retracted throughout the movement.
Pull with your elbows to maximize lat engagement.
Hinge at the hips and maintain a flat back. Increase by 5kg next time if equipment allows.
Lead with the elbows and avoid using momentum. Repeat the target and build reps before adding load.
Squeeze the biceps hard at the top of each rep.
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.