Upper
Press, pull and arms
The workout log that thinks one set ahead
Every set tells you what to do next.
Log your training, see the last performance, and get a clear progression target for the next session.
Free to use · Private cloud sync · No recovery key
Track My GainsSTRENGTH · HYPERTROPHY
Week 4TRAINING TODAYUpper
Bench + upper-body strength
UpperLowerFull
SETS8/21VOLUME2.4k kgSPLITU / L / F
1. Barbell Bench PressChest · triceps · 3 × 5–8
SWAP42.5 kg · 5 / 5 / 5 repsEvery work set reached the top of the range.INCREASE LOAD
142.5 KG5 REPS✓
Progression, explained
Not just a number. A reason.
Targets use your completed sets, rep range and reps in reserve. You always see the previous performance and why the next weight or rep target changed.
- Build repsKeep the load and add a rep when effort stays on target.
- Increase loadMove up after every work set reaches the top of the range.
- Adjust intelligentlyRepeat or reduce when performance says recovery needs time.
AUG21
Upper18 sets · 4.8k kg volume
⌄Barbell Bench PressBest 40 kg × 8
1 · 40 kg × 82 · 40 kg × 83 · 40 kg × 8
Pull-UpBest 0 kg × 10
1 · 10 reps2 · 9 reps3 · 8 reps
Choose a proven three-day rhythm.
Lower
Squat and posterior chain
Full
Balanced second exposure
Or switch to Push / Pull / Legs at any time.
Train with a plan that remembers.
Free to use. Your workout history stays synced to your account.