Training

Training load is dialed in — workload ratio sits in the optimal zone and you've hit 0 muscle groups this week.

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Training

Volume by Muscle Group

Accumulation

Volume Trend

Daily volume with 28-day moving average

Acute:Chronic Workload Ratio

7-day acute load vs the 21 days before it

0.73 Detraining
<0.8 Detraining
0.8–1.3 Optimal
1.3–1.7 Overreach
>1.7 Risk

Recent Workouts

Day 4 - Deadlift & Back
Sep 16
76 min 7 exercises
back
41,801 Volume (lbs)
27 Sets
Day 3 - Heavy Bench & Pecs
Sep 15
73 min 6 exercises
chest shoulders triceps
13,715 Volume (lbs)
19 Sets
Day 2 - Squat & Legs
Sep 13
89 min 7 exercises
legs
31,310 Volume (lbs)
27 Sets
Day 1 - Speed Bench & Shoulders
Sep 12
74 min 8 exercises
chest shoulders
25,305 Volume (lbs)
37 Sets
Day 4 - Deadlift & Back
Sep 9
63 min 7 exercises
back
42,281 Volume (lbs)
29 Sets
# Exercise Weight Reps Date
1 Rack Pull 365 lbs 8 Apr 13, 2026
2 Leg Press (Machine) 360 lbs 10 Sep 5, 2026
3 Rogers Hip Press 340 lbs 20 May 24, 2026
4 Belt Squat 320 lbs 10 Apr 2, 2025
5 Nautilus Leg Press 320 lbs 2 Jun 28, 2026
6 Deadlift (Barbell) 275 lbs 1 Sep 16, 2026
7 Hack Squat (Machine) 270 lbs 8 Jun 7, 2025
8 Standing Calf Raise (Smith) 270 lbs 18 May 16, 2024
9 Rogers Squat 260 lbs 7 May 27, 2026
10 Triceps Dip (Weighted) 252 lbs 11 May 24, 2026
11 Converging Chest Press 250 lbs 2 May 29, 2026
12 Squat (Barbell) 235 lbs 4 Dec 27, 2024
13 Hip Thrust (Smith Machine) 230 lbs 8 Apr 24, 2025
14 Leg Press Calf Raise 230 lbs 12 May 21, 2026
15 Pendulum Hip Press 220 lbs 15 Aug 14, 2025
203.2 lbs as of Sep 16, 2026