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 110 vs 110).
- 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 260lb×5 @9.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
220lb × 5 × 2Deload - Barbell Bench PressMAJOR
last 170lb×5 @9.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
145lb × 5 × 2Deload - Conventional DeadliftMAJOR
last 360lb×3 @8.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
305lb × 3 × 1Deload - Overhead PressMAJOR
last 110lb×5 @9 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
95lb × 5 × 2Deload - Barbell Curl
last 60lb×10 @8 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
50lb × 10 × 2Deload - Barbell Row
last 145lb×8 @8 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
125lb × 8 × 2Deload - Hanging Leg Raise
last 0lb×12 @7.5 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
0lb × 12 × 2Deload - Lat Pulldown
last 135lb×10 @8.4 · Deload week — ~15% lighter, keep it ≤ RPE 6, half the sets. Recover, then rebuild.
115lb × 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 Deadlift2.12×Intermediate
74% to Advanced · ~421 lb e1RM
- Barbell Back Squat1.62×Intermediate
24% to Advanced · ~374 lb e1RM
- Barbell Row0.98×Intermediate
27% to Advanced · ~224 lb e1RM
- Barbell Bench Press1.06×Novice
89% to Intermediate · ~206 lb e1RM
- Overhead Press0.69×Novice
93% to Intermediate · ~131 lb 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 | 396 lb | 360×3 | 360 lb |
| Barbell Back SquatMAJOR Quads | 303.3 lb | 260×5 | 260 lb |
| Barbell Bench PressMAJOR Chest | 198.3 lb | 170×5 | 170 lb |
| Overhead PressMAJOR Shoulders | 128.3 lb | 110×5 | 110 lb |
| Leg Press Quads | 520 lb | 390×10 | 390 lb |
| Standing Calf Raise Calves | 266 lb | 190×12 | 190 lb |
| Barbell Row Back | 183.7 lb | 145×8 | 145 lb |
| Lat Pulldown Back | 180 lb | 135×10 | 135 lb |
| Leg Curl Hamstrings | 140 lb | 105×10 | 105 lb |
| Triceps Pushdown Triceps | 91 lb | 65×12 | 65 lb |
| Barbell Curl Biceps | 80 lb | 60×10 | 60 lb |
| Lateral Raise Shoulders | 45 lb | 30×15 | 30 lb |
| Hanging Leg Raise Core | 0 lb | 0×0 | 0 lb |
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