GOOD MORNING
80
Fitness Score
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Sessions
5
Since Apr 3
Squat PR
80 lbs
→ 100 lbs
Deadlift PR
120 lbs
→ 175 lbs
Push-up PR
8 reps
→ 15 reps
Next Session
UPPER PULL
THURSDAY
Assisted Pull-up
Do this FIRST
4 × 6–8
High assist
Barbell Row
4 × 10
55 lbs
Lat Pulldown
3 × 10
55 lbs
Face Pulls
3 × 12
40 lbs
Knee Push-ups
Target 3×8
3 × max
BW
Dead Hang
Target 3×25s
3 sets
BW
PR Progress
Back Squat80 lbs / 100
Current PR → Target 100 lbs
Deadlift120 lbs / 175
Old PR 160 lbs → Target 175 lbs
Push-ups8 reps / 15
Baseline 4 → Target 15 reps
Dead Hang20 sec / 60
Baseline 20s → Target 60s
Recent Sessions
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Your Stats
Sessions: 5
Squat PR: 80 lbs
DL PR: 120 lbs
DL Working: 99 lbs
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PROGRESS GRAPHS
Body Weight
Weight Over Time (kg)
Log Weight
Start67.0 kg
Current67.0 kg
Goal59.0 kg
Lift Progression
Deadlift (lbs)
Working: 99 lbs
Session Scores
Effort Score Per Session
ACTIVITY CALENDAR
Monthly & yearly view
Total 2025
5
Sessions logged
Gym Days
5
Strength sessions
Run Days
0
Running sessions
Rest Days
—
Planned rest
Monthly View
Workout Run Rest
Workouts Per Month (2025)
RUN LOG
Track every km
Total Runs
0
Total km
0.0
Total Miles
0.0
Avg Pace
—
min/km
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Run History
Distance Over Time (km)
FUN STATS
Because numbers should feel good
Total Weight Lifted This Year
0
POUNDS
0 kg
0
Total Sets
across all sessions
0
Total Reps
estimated
0
Hours Trained
~1hr per session
Fun Comparisons
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Milestone Tracker
WEEKLY SCHEDULE
This Week
12-Week Roadmap
PHASE 1 · Weeks 1–4
✓ Re-establish patterns
✓ Build 4x/week habit
→ Squat: 80 lbs working
→ Deadlift: 120 lbs
→ Push-ups: 10 reps
→ Weight: ~65–66 kg
PHASE 2 · Weeks 5–8
→ Squat: 95–100 lbs PR
→ Deadlift: 135–145 lbs
→ First pull-up attempt
→ Push-ups: 12–15 reps
→ Weight: ~63–64 kg
PHASE 3 · Weeks 9–12
→ Squat PR: 100+ lbs
→ Deadlift PR: 175 lbs
→ Unassisted pull-ups ✓
→ Push-ups: 15+ reps
→ Weight: 59–60 kg 🎯
Progressive Overload Table
Exercise Now Wk 4 Wk 8 Wk 12 Rule