Workout A
Logged workout details and completed set performance.
Bench Press
Target 4 x 6-12 @ 60kg
Back Squat
Target 3 x 6-10 @ 80kg
Romanian Deadlift
Target 3 x 8-12 @ 80kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 3 x 8-10 @ 17.5kg
Seated Cable Row
Target 3 x 8-12 @ 25kg
Rare Delt Fly
kg each · ×2 volumeTarget 3 x 10-12 @ 7.5kg
Cable Preacher Curl
Target 3 x 8-12 @ 0kg
Triceps Push Down
Target 3 x 8-12 @ 7.5kg
AI review
Workout A completed with high RPE on several movements; maintaining loads to ensure recovery and form quality.
Progression decisions
RPE reached 9 or above, so increasing load is not recommended.
All target sets and reps were completed at RPE 8 or lower.
Work was completed, but not enough margin to progress load yet.
RPE reached 9 or above, so increasing load is not recommended.
RPE reached 9 or above, so increasing load is not recommended.
RPE reached 9 or above, so increasing load is not recommended.
RPE reached 9 or above, so increasing load is not recommended.
RPE reached 9 or above, so increasing load is not recommended.
Next session suggestion
Full-body session designed to close weekly volume deficits for chest, back, quads, and hamstrings while maintaining shoulder and arm volume.
Weekday session / 48 min total
Remaining deficits: chest 4, back 5.5, quads 5, hamstrings 1.5, biceps 1, triceps 1.
Repeat this target before progressing.