Workouts
Training history and progression
Total Workouts
60
1.4/week avg
Avg Duration
95m
~3 exercises/session
Training Span
43 weeks
May 6, 25 → now
Avg Calories
—
0 of 8 matched
Muscle Activation Map
Front
Back
Back100%Quads90%Chest31%Glutes30%Triceps29%Hamstrings22%Shoulders18%Biceps11%
Back
11,694 kgQuads
10,569 kgChest
3,586 kgGlutes
3,488 kgTriceps
3,427 kgHamstrings
2,605 kgShoulders
2,106 kgBiceps
1,254 kg Primary Secondary
Weekly Volume (kg)
Strength Progression
Deadlift
137.0 kg+5.0
Bench Press
89.0 kg-1.0
Overhead Press
62.0 kg+4.0
Tricep Pushdown
39.0 kg+4.0
Training Calendar
8 sessions in 26 weeks
Jan
Feb
Mar
Apr
May
Jun
Jul
Mon
Wed
Fri
Sun
LegsPullPushRest
Weekly Workout Frequency12-week avg: 1.3/week
Jan
Feb
1 2 3 4+workouts/week · click bars for details
Top Exercises
1.
Tricep Pushdown4mo ago
39kg3x
2.
Bench Press4mo ago
90kg3x
3.
Deadlift4mo ago
140kg3x
4.
Overhead Press4mo ago
62kg3x
5.
Barbell Row4mo ago
85kg3x
6.
Romanian Deadlift5mo ago
95kg2x
7.
Leg Press5mo ago
176kg2x
8.
Squat5mo ago
120kg2x
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
PushFeb 25
1h 59m3 exercises7 sets2,705 kg
PullFeb 20
1h 49m3 exercises5 sets2,733 kg
LegsFeb 14
1h 51m3 exercises7 sets7,165 kg
PushFeb 9
1h 21m3 exercises7 sets2,604 kg
PullFeb 4
1h 49m3 exercises5 sets2,804 kg
LegsJan 30
1h 55m3 exercises7 sets6,934 kg
PushJan 26
1h 53m3 exercises7 sets2,627 kg
PullJan 19
1h 30m3 exercises5 sets2,627 kg
Program Split
Push
3x~104m
Pull
3x~103m
Legs
2x~113m
Monthly Volume by Muscle Group
Jan
Feb
Legs Back Chest Shoulders Arms