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 Next workout slot in rotation: Push 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): Automatic tracker insights: - Leg volume looks low this week. You may want a fuller leg day or extra quad / hamstring work. - Chest volume looks a bit light. That may be worth increasing if pressing stalls. - Back volume is on the low side. Rows, pulldowns, and pull-ups would balance things nicely. 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): 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.