| Status | Exercise | Plan (Sets×Reps) | Rest | Actual (Log) | Note |
|---|
| Wk. | Phase | Sets | Reps | RIR | % RM | Goal for the Period |
|---|---|---|---|---|---|---|
| 1–2 | Adaptation | 3 | 15–20 | 60–65% | Learning movement technique + preparing joints and connective tissue | |
| 3–4 | Hypertrophy | 4 | 12–15 | 65–70% | Increasing working weights, rep progression (+1-2 reps) | |
| 5–6 | Hypertrophy+ | 4 | 10–12 | 70–75% | Working closer to failure, increasing working weights | |
| 7–8 | Strength/Hypertr. | 4–5 | 8–10 | 75–80% | Heavy phase. Sets to RIR 1. Focus on strength endurance | |
| 9 | DELOAD ⚡ | 2 | 15–20 | 50–60% | Deload. Reduce working weight by 40%. Supercompensation | |
| 10–11 | Hypertr. Peak | 4–5 | 10–12 | 75–80% | New strength records (+15–25% vs. weeks 5–6) | |
| 12 | Test / Peak | 3 | 6–8 | 85% | Testing 1RM in safe movements and wrapping up |
Full cloud backup of all your workout logs and recovery data. Export anytime as a portable JSON file.
Fetch all data from the cloud and download a complete backup file to your device.
Live snapshot of all records currently stored in your cloud database.
Permanently deletes all workout logs and recovery records from the cloud database. This action is irreversible. Download a backup first.