12
AM

Good morning, Alex

Here's how your training is progressing.

Today's Workout

Push • Strength

Chest + Shoulders

6 exercises18 working sets64 min
  1. 1Barbell Bench Press4 × 5
  2. 2Incline Dumbbell Press3 × 8
  3. 3Seated Shoulder Press3 × 6
  4. 4Cable Chest Fly3 × 12
  5. 5Lateral Raise4 × 12
  6. 6Triceps Extension3 × 12
86%Readiness
Optimal

Optimal day for heavy training.

Weekly Volume

42,850lb

+8.2% vs last week

Training Streak

12days

Best: 21 days

Strength Score

782

+24 this month
78%

Personal Records

7PRs

This month

Strength Progress

Estimated 1RM progression

Current Estimated 1RM

245lb

+19.5% over 6 months

Recovery

Readiness for your next session

76%Recovery

Ready to Train

Sleep
7h 42m
Muscle Fatigue
Low
Training Load
Moderate
Rest Recommendation
0 days

Weekly Muscle Volume

Working sets per muscle group this week

  • Chest16setsOptimal
  • Back18setsOptimal
  • Shoulders14setsOptimal
  • Quads12setsLow
  • Hamstrings10setsLow
  • Biceps8setsLow
  • Triceps12setsOptimal

Lift IQ Insight

Quads and hamstrings are under your target range

Add one squat-pattern and one hinge accessory to Thursday's lower session to close a 4-set weekly gap.

Recent PRs

7 this month

Bench Press

Today

245 lb

+10 lb

Barbell Squat

Sunday

315 lb

+15 lb

Deadlift

Last week

365 lb

+20 lb

Weighted Pull-Up

Last week

+70 lb

+5 lb