Workout Calendar
17 sessions · ■ = workout day · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Tricep Press
↑ 65 → 72.5 kg
Lateral Raise
→ 20 → 20 kg
Iso Lateral Horizontal Bench Press
↑ 43.2 → 48.2 kg
Shoulder Press
↓ 25 → 17.5 kg
Assisted Dip
↑ 47.5 → 37.5 kg (assisted)
Push-ups (elevated)
Bodyweight
Bench Press
↑ 20 → 37.5 kg
Back Extension
↑ 15 → 20 kg
Assisted Chinup
↑ 40 → 35 kg (assisted)
Bicep Curls
↓ 25 → 24.3 kg
MTS Front Pulldown
↑ 60 → 65 kg
Rear-Delt Fly
↑ 42.5 → 47.5 kg
Lat Pulldown
↑ 47.5 → 52.5 kg
Plate-Loaded High Row
↑ 55 → 60 kg
Iso-Lateral Low Row
↑ 50.1 → 53.1 kg
Dumbbell Hammer Curl
8 kg
Hip Abduction
↑ 50 → 60 kg
Hip Adduction
↑ 105 → 130 kg
Standing Calf
↑ 70 → 87.5 kg
Seated Leg Extension
↑ 62.5 → 72.5 kg
Hip Thrust
↑ 110 → 125.4 kg
Plate-Loaded Leg Press
128 kg
Torso Rotation
↑ 67.5 → 77.5 kg
Plate-Loaded Crunch
43.25 kg
BOSU Ab Machine
Bodyweight
Abdominal Crunch
→ 70 → 70 kg
Plate-Loaded Oblique Crunch
10 kg
Goal Progress
Skeletal Muscle Mass
41.2 → 42 kg
0%
Push-ups (single set)
0 → 30 reps
50 reps · 100%
Bench press = bodyweight
37.5 → 88 kg
0%
Bench press 100kg
37.5 → 100 kg
0%