Next workout plan
Generated in AI Coach
Your actual next session is generated in ChatGPT from your logs, goals, favourites, recovery notes, and recent progress.
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Current bodyweight
55.2 kg
Logged 2026-03-11
Goal & progress snapshot
Set a goal
Track bodyweight and waist to see progress here.
Open progress tab
Weak-point & recovery flags
Auto- Pull volume is notably ahead of push volume. Keep an eye on chest and shoulder progress.
Weekly sets by muscle
Last 7 days| Muscle | Sets |
|---|---|
| Back | 35 |
| Biceps | 20 |
| Legs | 18 |
| Chest | 11 |
| Shoulders | 7 |
| Triceps | 6 |
| Core | 3 |
Recent sets
Log a workout| Date | Exercise | Set | Load | Reps | RIR |
|---|---|---|---|---|---|
| 2026-04-14 | Incline DB Curl | 2 | 5 kg | 11 | 0 |
| 2026-04-14 | Incline DB Curl | 2 | 5 kg | 11 | 0 |
| 2026-04-14 | Incline DB Curl | 1 | 5 kg | 12 | 1 |
| 2026-04-14 | Incline DB Curl | 1 | 5 kg | 12 | 1 |
| 2026-04-14 | Cable Curl | 3 | 2 kg | 12 | 1 |
| 2026-04-14 | Cable Curl | 3 | 2.5 kg | 1 | 0 |
| 2026-04-14 | Cable Curl | 2 | 5 kg | 7 | 0 |
| 2026-04-14 | Cable Curl | 2 | 5 kg | 7 | 0 |
| 2026-04-14 | Cable Curl | 2 | 5 kg | 7 | 2 |
| 2026-04-14 | Cable Curl | 2 | 5 kg | 7 | 1 |
Quick PR board
Full PR page| Exercise | Best weight | Est 1RM |
|---|---|---|
| Standing Calf Raise | 50 kg | 93.33 kg |
| Back Squat | 45 kg | 64 kg |
| Romanian Deadlift | 35 kg | 50.17 kg |
| Barbell Bench Press | 35 kg | 47 kg |
| Neutral Grip Lat Pulldown | 25 kg | 36 kg |
| Barbell Bent Over Row | 20 kg | 28.67 kg |
| Close Grip Bench Press | 25 kg | 27.5 kg |
| Cable Lat Pulldown | 20 kg | 27.33 kg |
Favourite lift progression
Open favouritesBarbell Bench Press
Progression flag: stay here and try to beat reps, control, pauses, or RIR before adding weight.
DB Incline Press
Progression flag: stay here and try to beat reps, control, pauses, or RIR before adding weight.
DB Shoulder Press
Progression flag: you look ready for 2.5 kg if that jump is realistic on your setup. If not, stay here and beat reps or RIR first.
Rope Tricep Pushdown
Progression flag: stay here and try to beat reps, control, pauses, or RIR before adding weight.