Workouts
Training history and progression
Total Workouts
35
1.4/week avg
Avg Duration
96m
~3 exercises/session
Training Span
25 weeks
Apr 12 → now
Avg Calories
634 kcal
35 of 35 matched
Muscle Activation Map
Front
Back
Quads100%Back90%Glutes33%Chest25%Triceps24%Hamstrings21%Shoulders15%Biceps9%
Quads
57,236 kgBack
51,654 kgGlutes
18,888 kgChest
14,386 kgTriceps
13,893 kgHamstrings
12,093 kgShoulders
8,424 kgBiceps
4,953 kg Primary Secondary
Weekly Volume (kg)
Strength Progression
Deadlift
137.0 kg+0.0
Bench Press
89.0 kg+1.0
Overhead Press
62.0 kg+3.0
Tricep Pushdown
39.0 kg-1.0
Training Calendar
34 sessions in 26 weeks
Apr
May
Jun
Jul
Aug
Sep
Oct
Mon
Wed
Fri
Sun
LegsPullPushRest
Weekly Workout Frequency12-week avg: 1.3/week
Apr
May
Jun
Jul
Aug
Sep
1 2 3 4+workouts/week · click bars for details
Top Exercises
1.
Tricep Pushdown1w ago
40kg12x
2.
Bench Press1w ago
90kg12x
3.
Deadlift2w ago
140kg12x
4.
Overhead Press1w ago
63kg12x
5.
Barbell Row2w ago
85kg12x
6.
Romanian Deadlift2w ago
95kg11x
7.
Leg Press2w ago
179kg11x
8.
Squat2w ago
120kg11x
Personal Records
Leg Press
180.0 kg
10 reps
Deadlift
140.0 kg
4 reps
Squat
120.0 kg
5 reps
Romanian Deadlift
95.0 kg
10 reps
Bench Press
90.0 kg
5 reps
Barbell Row
85.0 kg
8 reps
Overhead Press
63.0 kg
6 reps
Tricep Pushdown
40.0 kg
12 reps
Recent Workouts60 total
PushSep 30
1h 59m3 exercises7 sets2,705 kg738124
PullSep 25
1h 49m3 exercises5 sets2,733 kg774127
LegsSep 19
1h 51m3 exercises7 sets7,165 kg699127
PushSep 14
1h 21m3 exercises7 sets2,604 kg478115
PullSep 9
1h 49m3 exercises5 sets2,804 kg752123
LegsSep 4
1h 55m3 exercises7 sets6,934 kg771127
PushAug 31
1h 53m3 exercises7 sets2,627 kg723126
PullAug 24
1h 30m3 exercises5 sets2,627 kg558116
LegsAug 21
1h 26m3 exercises7 sets6,789 kg628117
PushAug 15
1h 22m3 exercises7 sets2,688 kg607122
Program Split
Push
12x~90m
Pull
12x~100m
Legs
11x~97m
Monthly Volume by Muscle Group
Apr
May
Jun
Jul
Aug
Sep
Legs Back Chest Shoulders Arms
Avg Heart Rate per Workout
Avg: 120 bpmRange: 109–129 bpm35 workouts with HR