Next workout plan
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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
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Track bodyweight and waist to see progress here.
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Weak-point & recovery flags
Auto- 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.
Weekly sets by muscle
Last 7 days| Muscle | Sets |
|---|---|
| Back | 33 |
| Chest | 19 |
| Legs | 13 |
| Triceps | 7 |
| Biceps | 6 |
| Shoulders | 3 |
Recent sets
Log a workout| Date | Exercise | Set | Load | Reps | RIR |
|---|---|---|---|---|---|
| 2026-03-17 | Rope Cable Curl | 2 | 5 kg | 10 | 0 / fail |
| 2026-03-17 | Rope Cable Curl | 1 | 7.5 kg | 6 | — |
| 2026-03-17 | Face Pull | 2 | 10 kg | 10 | — / fail |
| 2026-03-17 | Face Pull | 4 | 10 kg | 8 | 1 |
| 2026-03-17 | DB Chest Supported Row | 2 | 7.5 kg | 12 | 0 / fail |
| 2026-03-17 | DB Chest Supported Row | 1 | 7.5 kg | 11 | 1 |
| 2026-03-17 | Neutral Grip Lat Pulldown | 3 | 22.5 kg | 7 | 0 / fail |
| 2026-03-17 | Neutral Grip Lat Pulldown | 2 | 22.5 kg | 8 | 0 / fail |
| 2026-03-17 | Neutral Grip Lat Pulldown | 1 | 20 kg | 11 | 1 |
| 2026-03-17 | Barbell Bent Over Row | 3 | 20 kg | 10 | — / fail |
Quick PR board
Full PR page| Exercise | Best weight | Est 1RM |
|---|---|---|
| Back Squat | 35 kg | 46.67 kg |
| Standing Calf Raise | 25 kg | 42.5 kg |
| Barbell Bench Press | 30 kg | 38 kg |
| Romanian Deadlift | 30 kg | 35 kg |
| Neutral Grip Lat Pulldown | 22.5 kg | 28.5 kg |
| Close Grip Bench Press | 25 kg | 27.5 kg |
| Cable Lat Pulldown | 20 kg | 27.33 kg |
| Barbell Bent Over Row | 20 kg | 26.67 kg |