Live demo — a sample 8-week athlete
Everything below is computed by the real engine from a sample lifter's logs. This one is overreached — see how the app catches it. Sign up to track your own training.
Deload recommended
3/3 signalsMultiple fatigue signals are firing. Consider a lighter week to recover before pushing again.
- 3 major lifts have not increased in volume or e1RM for 3+ weeks: Barbell Back Squat, Barbell Bench Press, Overhead Press.
- Effort climbing without added weight: Overhead Press (RPE +1.5 at 50 vs 50).
- Last 2 weeks averaged 2 sessions/wk vs 4 over the prior 4 weeks.
Training readiness
tap a factor to learn whyDeload recommended
Intermediate lifter · deload roughly every 4-6 weeks of hard training.
Your next session
auto-progressionConcrete targets from the last numbers + RPE — this athlete is in a deload, so everything backs off.
- Barbell Back SquatMAJOR
last 117.5kg×5 @9.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
100kg × 5 × 2Deload - Barbell Bench PressMAJOR
last 78kg×5 @9.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
67.5kg × 5 × 2Deload - Conventional DeadliftMAJOR
last 162.5kg×3 @8.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
137.5kg × 3 × 1Deload - Overhead PressMAJOR
last 50kg×5 @9 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
42.5kg × 5 × 2Deload - Barbell Curl
last 27.5kg×10 @8 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
22.5kg × 10 × 2Deload - Barbell Row
last 65kg×8 @8 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
55kg × 8 × 2Deload - Hanging Leg Raise
last 0kg×12 @7.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
0kg × 12 × 2Deload - Lat Pulldown
last 62kg×10 @8.4 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
52.5kg × 10 × 2Deload
Weekly sets by muscle group
last 8 weeksHard sets — the fair way to compare muscles, unlike tonnage where heavy lifts dominate.
Total workload
tonnage/wkYour own work trend over time — not a muscle comparison.
Muscles vs the growth target
avg, last 4 weeksResearch favors ~10–20 hard sets/muscle/week. The shaded band marks that range.
Hard sets per muscle/week (avg of last 4 wks). Shaded band = the 10–20 set hypertrophy range. Compound lifts count toward their primary muscle only.
Strength standards
- Conventional Deadlift2.1×Intermediate
71% to Advanced · ~191 kg e1RM
- Barbell Back Squat1.61×Intermediate
23% to Advanced · ~170 kg e1RM
- Barbell Row0.97×Intermediate
23% to Advanced · ~102 kg e1RM
- Barbell Bench Press1.07×Novice
92% to Intermediate · ~94 kg e1RM
- Overhead Press0.69×Novice
93% to Intermediate · ~59 kg e1RM
AI coach
Sample answer to “Should I deload?” — grounded in this athlete's numbers.
Personal records
| Exercise | Best e1RM | From | Top set |
|---|---|---|---|
| Conventional DeadliftMAJOR Back | 178.8 kg | 162.5×3 | 162.5 kg |
| Barbell Back SquatMAJOR Quads | 137.1 kg | 117.5×5 | 117.5 kg |
| Barbell Bench PressMAJOR Chest | 91 kg | 78×5 | 78 kg |
| Overhead PressMAJOR Shoulders | 58.3 kg | 50×5 | 50 kg |
| Leg Press Quads | 236.7 kg | 177.5×10 | 177.5 kg |
| Standing Calf Raise Calves | 121.8 kg | 87×12 | 87 kg |
| Lat Pulldown Back | 82.7 kg | 62×10 | 62 kg |
| Barbell Row Back | 82.3 kg | 65×8 | 65 kg |
| Leg Curl Hamstrings | 62.7 kg | 47×10 | 47 kg |
| Triceps Pushdown Triceps | 39.9 kg | 28.5×12 | 28.5 kg |
| Barbell Curl Biceps | 36.7 kg | 27.5×10 | 27.5 kg |
| Lateral Raise Shoulders | 20.6 kg | 13.75×15 | 13.8 kg |
| Hanging Leg Raise Core | 0 kg | 0×0 | 0 kg |
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