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.
Open AI Coach
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 | 38 |
| Legs | 34 |
| Biceps | 20 |
| Chest | 11 |
| Shoulders | 7 |
| Triceps | 6 |
| Core | 3 |
Recent sets
Log a workout| Date | Exercise | Set | Load | Reps | RIR |
|---|---|---|---|---|---|
| 2026-04-15 | Standing Calf Raise | 3 | 40 kg | 26 | 0 |
| 2026-04-15 | Standing Calf Raise | 2 | 40 kg | 26 | 0 |
| 2026-04-15 | Standing Calf Raise | 1 | 40 kg | 26 | 0 |
| 2026-04-15 | Cable Hamstring Curl (Standing) | 3 | 7.5 kg | 14 | 2 |
| 2026-04-15 | Cable Hamstring Curl (Standing) | 2 | 7.5 kg | 14 | 2 |
| 2026-04-15 | Cable Hamstring Curl (Standing) | 1 | 7.5 kg | 14 | 2 |
| 2026-04-15 | DB Bulgarian Split Squat | 3 | 10 kg | 7 | 1 |
| 2026-04-15 | DB Bulgarian Split Squat | 3 | 10 kg | 10 | 1 |
| 2026-04-15 | DB Bulgarian Split Squat | 2 | 10 kg | 9 | 1 |
| 2026-04-15 | DB Bulgarian Split Squat | 1 | 10 kg | 9 | 2 |
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.