Archie’s AI Gym Tracker

User: Archie Age: 16 Goal: Strength + hypertrophy Training split: Push Pull Legs Available equipment: M3 Power Rack, barbell, plates (2x2.5kg, 2x5kg, 2x10kg), dumbbells 2.5kg to 12.5kg, bench, Bells of Steel plate-loaded cable tower, Mirafit cable attachment set, Mirafit multi-grip lat pulldown bar Current bodyweight: 55.2 kg on 2026-03-11 Next workout slot in rotation: Legs A Important: use that slot only as context. Generate the actual workout plan yourself based on my recent performance, recovery, weak points, and available equipment. Do not just repeat a fixed template. Weekly sets by muscle group (last 7 days): - Back: 33 sets - Chest: 19 sets - Legs: 13 sets - Triceps: 7 sets - Biceps: 6 sets - Shoulders: 3 sets Automatic tracker insights: - Pull volume is notably ahead of push volume. Keep an eye on chest and shoulder progress. - A lot of sets hit failure this week. Recovery may improve if you leave a little more in the tank on compounds. - Average RIR has been very low. A deload or easier week may be worth considering soon. Exercise database available to build this plan from: - Back: Assisted Chin Up, Assisted Pull Up, Barbell Bent Over Row, Cable Lat Pulldown, Chin Up, Close Grip Lat Pulldown, DB Chest Supported Row, DB One Arm Row, DB Reverse Fly, Deadlift, Face Pull, High Row (Cable), Inverted Row, Neutral Grip Lat Pulldown, Neutral Grip Pull Up, Pendlay Row, Pull Up, Rack Pull, Reverse Grip Lat Pulldown, Romanian Deadlift, Seal Row (Bench Supported), Seated Cable Row, Single Arm Cable Row, Snatch Grip Deadlift, Straight Arm Pulldown, Wide Cable Row, Wide Grip Lat Pulldown - Biceps: Barbell Curl, Bayesian Curl, Cable Curl, Concentration Curl, Cross Body Hammer Curl, DB Curl, Drag Curl, Hammer Curl, Incline DB Curl, Reverse Curl, Rope Cable Curl, Single Arm Cable Curl - Chest: Barbell Bench Press, Cable Chest Press, Cable Fly, Cable Pullover, Close Grip Bench Press, DB Bench Press, DB Floor Press, DB Fly, DB Incline Press, DB Pullover, DB Squeeze Press, Floor Press, High to Low Cable Fly, Incline Barbell Bench Press, Incline DB Fly, Low to High Cable Fly, Paused Bench Press, Push Up, Single Arm Cable Press, Spoto Press - Core: Barbell Rollout, Cable Crunch, Cable Woodchop, Dead Bug, Hanging Knee Raise, Hanging Leg Raise, Pallof Press, Plank, Side Plank - Full Body: Barbell Complex, DB Farmer Hold - Legs: Back Squat, Barbell Glute Bridge, Barbell Hip Thrust, Box Squat, Cable Hamstring Curl (Standing), Cable Kickback, Cable Pull Through, Cable Split Squat, DB Bulgarian Split Squat, DB Goblet Squat, DB RDL, DB Reverse Lunge, DB Step Up, DB Walking Lunge, Front Squat, Good Morning, Paused Back Squat, Single Leg Calf Raise, Standing Calf Raise, Wall Sit, Zercher Squat - Shoulders: Arnold Press, Barbell Upright Row, Behind Neck Press, Cable Front Raise, Cable Lateral Raise, Cable Rear Delt Fly, Cable Upright Row, DB Front Raise, DB Lateral Raise, DB Rear Delt Raise, DB Shoulder Press, Lean Away Cable Lateral Raise, Push Press, Seated Overhead Press, Standing Overhead Press - Traps: Barbell Shrug, Cable Shrug, DB Shrug - Triceps: Bench Dip, Close Grip Floor Press, DB Overhead Tricep Extension, DB Skull Crusher, DB Tate Press, JM Press, Overhead Cable Tricep Extension, Rope Tricep Pushdown, Single Arm Pushdown, Skull Crusher, Straight Bar Pushdown Recent workouts (last 21 days): 2026-03-17 - Push Assisted Pull Up - set 5: BW x 6 @ RIR 0 (failure) | notes: Green band Assisted Pull Up - set 6: BW x 6 @ RIR 0 | notes: Green band 4 negatives Rope Cable Curl - set 1: 7.5 kg x 6 2026-03-17 - Pull Assisted Pull Up - set 3: BW x 4 @ RIR 0 (failure) | notes: Green band, almost 5, 3 negatives Assisted Pull Up - set 4: BW x 3 @ RIR 0 (failure) | notes: Green band, almost 4, 3 negatives Barbell Bent Over Row - set 1: 20 kg x 10 @ RIR 1 | notes: Form getting better got to brace core! Barbell Bent Over Row - set 2: 20 kg x 10 @ RIR 2 | notes: Form good feeling the squeeze in back Barbell Bent Over Row - set 3: 20 kg x 10 (failure) | notes: Form worsens slightly at end as fatigue kicked in Neutral Grip Lat Pulldown - set 1: 20 kg x 11 @ RIR 1 | notes: Good moving closer to achieve better stretch Neutral Grip Lat Pulldown - set 2: 22.5 kg x 8 @ RIR 0 (failure) | notes: Good stretch increase on weight feeling more while closer to the tower Neutral Grip Lat Pulldown - set 3: 22.5 kg x 7 @ RIR 0 (failure) | notes: Almost 8, focussing on lat squeeze DB Chest Supported Row - set 1: 7.5 kg x 11 @ RIR 1 | notes: Focussing on squeeze DB Chest Supported Row - set 2: 7.5 kg x 12 @ RIR 0 (failure) | notes: Almost 13 Face Pull - set 4: 10 kg x 8 @ RIR 1 | notes: Rushing due to lack of time so form slipping slightly Face Pull - set 2: 10 kg x 10 (failure) | notes: Rushing due to lack of time so form slipping slightly , better form this time Rope Cable Curl - set 2: 5 kg x 10 @ RIR 0 (failure) | notes: Form slipping rushed 2026-03-16 - Push Barbell Bench Press - set 1: 30 kg x 5 | notes: Slightly heavy Barbell Bench Press - set 2: 25 kg x 12 Barbell Bench Press - set 3: 25 kg x 12 Barbell Bench Press - set 4: 25 kg x 9 | notes: Chest activation dialled in DB Incline Press - set 1: 12.5 kg x 5 | notes: drop set start DB Incline Press - set 2: 10 kg x 4 | notes: drop from 12.5kg mid-set DB Incline Press - set 3: 10 kg x 8 DB Incline Press - set 4: 10 kg x 7 | notes: User said 7.5, interpreted as 7-8 reps Cable Fly - set 1: 5 kg x 13 | notes: per side Cable Fly - set 2: 5 kg x 16 | notes: per side Cable Fly - set 3: 5 kg x 9 | notes: per side; arms/forearms fatigued Cable Fly - set 4: 2.5 kg x 14 | notes: per side; form correction, elbows together slight crossover Rope Tricep Pushdown - set 1: 7.5 kg x 16 | notes: 2:1 stack Rope Tricep Pushdown - set 2: 10 kg x 10 | notes: 2:1 stack Rope Tricep Pushdown - set 3: 7.5 kg x 3 | notes: 2:1 stack; drop set Rope Tricep Pushdown - set 4: 10 kg x 15 | notes: 2:1 stack; after dinner Cable Lateral Raise - set 1: 2.5 kg x 10 | notes: 11L/9R averaged Cable Lateral Raise - set 2: 2.5 kg x 8 | notes: 8L/9R averaged Cable Lateral Raise - set 3: 2.5 kg x 7 | notes: strict reps then cheat reps due to fatigue Cable Fly - set 5: 10 kg x 14 | notes: 2:1 stack; extra chest set Cable Fly - set 6: 15 kg x 6 | notes: 2:1 stack; heavy set Cable Fly - set 7: 10 kg x 7 | notes: 2:1 stack; fatigue set, less strict form Overhead Cable Tricep Extension - set 1: 7.5 kg x 11 Overhead Cable Tricep Extension - set 2: 7.5 kg x 14 Overhead Cable Tricep Extension - set 3: 7.5 kg x 19 (failure) Close Grip Bench Press - set 1: 25 kg x 3 Single Arm Cable Press - set 1: 7.5 kg x 6 Single Arm Cable Press - set 2: 5 kg x 6 High to Low Cable Fly - set 1: 10 kg x 10 | notes: 2:1 stack 2026-03-14 - Legs Back Squat - set 1: 35 kg x 9 Back Squat - set 2: 35 kg x 7 Back Squat - set 3: 35 kg x 8 Back Squat - set 4: 35 kg x 10 (failure) Romanian Deadlift - set 1: 30 kg x 5 | notes: Bad form/form slipped Romanian Deadlift - set 2: 25 kg x 9 Romanian Deadlift - set 3: 25 kg x 11 Romanian Deadlift - set 4: 25 kg x 12 | notes: Feet closer together improved hamstring stretch DB Walking Lunge - set 1: 7.5 kg x 16 | notes: 8 reps per leg DB Walking Lunge - set 2: 7.5 kg x 16 | notes: 8 reps per leg DB Walking Lunge - set 3: 7.5 kg x 16 | notes: 8 reps per leg Standing Calf Raise - set 1: 25 kg x 17 Standing Calf Raise - set 2: 25 kg x 17 Standing Calf Raise - set 3: 25 kg x 21 (failure) DB Goblet Squat - set 1: 12.5 kg x 9 | notes: Finisher; left reps in reserve DB Goblet Squat - set 2: 12.5 kg x 9 | notes: Finisher; left reps in reserve DB Goblet Squat - set 3: 12.5 kg x 10 (failure) | notes: Finisher 2026-03-13 - Pull Assisted Pull Up - set 1: BW x 6 | notes: Green band Assisted Pull Up - set 2: BW x 5 | notes: Green band + 2 negatives Assisted Pull Up - set 3: BW x 3 | notes: Green band + 2 negatives Assisted Pull Up - set 4: BW x 2 | notes: Green band; almost 3 + 3 negatives Barbell Bent Over Row - set 1: 20 kg x 7 | notes: Trying to keep back straight Barbell Bent Over Row - set 2: 20 kg x 9 | notes: Improved bar path to lower ribs Barbell Bent Over Row - set 3: 20 kg x 9 Barbell Bent Over Row - set 4: 20 kg x 10 | notes: Worse form/slight form slip Cable Lat Pulldown - set 1: 15 kg x 12 | notes: Neutral-grip handles Cable Lat Pulldown - set 2: 20 kg x 10 | notes: Neutral-grip handles Cable Lat Pulldown - set 3: 20 kg x 11 | notes: Forearms fatigued first Cable Lat Pulldown - set 4: 15 kg x 16 | notes: Dropped weight to feel lat squeeze Face Pull - set 1: 7.5 kg x 12 Face Pull - set 2: 7.5 kg x 18 Face Pull - set 3: 10 kg x 8 Cable Curl - set 1: 7.5 kg x 6 Cable Curl - set 2: 7.5 kg x 4 | notes: + drop set 5kg x2 Hammer Curl - set 1: 5 kg x 4 | notes: + 3 assisted Hammer Curl - set 2: 5 kg x 5 | notes: + 6 assisted 2026-03-11 - Push Barbell Bench Press - set 1: 30 kg x 8 Barbell Bench Press - set 2: 30 kg x 5 Barbell Bench Press - set 3: 30 kg x 4 Barbell Bench Press - set 4: 25 kg x 8 | notes: Felt better focusing on form Barbell Bench Press - set 5: 25 kg x 4 | notes: Extra set DB Bench Press - set 1: 10 kg x 7 | notes: each dumbbell DB Bench Press - set 2: 10 kg x 5 | notes: each dumbbell DB Bench Press - set 3: 7.5 kg x 10 | notes: each dumbbell; really focusing on form DB Bench Press - set 4: 7.5 kg x 9 | notes: each dumbbell Cable Fly - set 1: 5 kg x 8 | notes: per side on 2:1 system Cable Fly - set 2: 5 kg x 11 | notes: per side on 2:1 system Cable Fly - set 3: 5 kg x 10 | notes: per side on 2:1 system Cable Fly - set 4: 5 kg x 6 (failure) | notes: per side on 2:1 system; finish off for today Please act as my personal trainer and do all of the following: 1. Analyse progress and recovery. 2. Detect weak points and muscle imbalances. 3. Tell me whether I need a deload soon. 4. Generate my next workout as a real personalised session for the next rotation slot, not a generic template. 5. Suggest target weights, reps, sets, and RIR for each exercise. 6. Prioritise favourite exercises when they make sense, but change them if a better option is smarter. 7. Keep the advice realistic for a home gym and my recent performance.