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 / 28-day chronic load

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

Recent Workouts

Upper B
May 23
71 min 7 exercises
back chest other shoulders
18,765 Volume (lbs)
23 Sets
Lower + Arms A
May 21
64 min 9 exercises
biceps legs other triceps
22,850 Volume (lbs)
25 Sets
Upper A
May 19
60 min 7 exercises
back chest other shoulders
13,425 Volume (lbs)
22 Sets
Lower + Arms C (copy)
May 17
80 min 9 exercises
biceps legs triceps
28,387 Volume (lbs)
25 Sets
Upper C
May 15
74 min 7 exercises
back chest other shoulders
12,810 Volume (lbs)
23 Sets
# Exercise Weight Reps Date
1 Rack Pull 365 lbs 9 Apr 24, 2026
2 Belt Squat 320 lbs 10 May 1, 2025
3 Nautilus Leg Press 320 lbs 20 May 21, 2026
4 Rogers Hip Press 320 lbs 20 May 13, 2026
5 Deadlift (Barbell) 275 lbs 4 Jan 20, 2025
6 Hack Squat (Machine) 270 lbs 8 Apr 26, 2025
7 Standing Calf Raise (Smith) 270 lbs 18 May 16, 2024
8 Leg Press (Machine) 260 lbs 20 May 6, 2026
9 Rogers Squat 250 lbs 8 May 17, 2026
10 Squat (Barbell) 235 lbs 4 Jan 13, 2025
11 Converging Chest Press 230 lbs 13 May 8, 2026
12 Hip Thrust (Smith Machine) 230 lbs 8 May 15, 2025
13 Leg Press Calf Raise 230 lbs 12 May 21, 2026
14 Pendulum Hip Press 220 lbs 15 Aug 14, 2025
15 Chest Dip (Weighted) 217 lbs 10 May 4, 2025
191.2 lbs as of May 23, 2026