Workout Calendar
4 sessions · ■ = workout day · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Shoulder Press
→ 17.5 → 17.5 kg
Assisted Dip
↑ 40 → 37.5 kg (assisted)
Bench Press
↑ 20 → 37.5 kg
Lateral Raise
↑ 17.5 → 20 kg
Iso-Lateral Low Row
53.1 kg
Lat Pulldown
↑ 50 → 52.5 kg
Back Extension
→ 20 → 20 kg
Dumbbell Hammer Curl
8 kg
Assisted Chinup
35 kg (assisted)
Plate-Loaded High Row
60 kg
Seated Leg Extension
72.5 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%