Workout Calendar
43 sessions · ■ = workout day · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Chest Press
↑ 27.5 → 40 kg
Shoulder Press
↑ 12.5 → 17.5 kg
Lateral Raise
→ 20 → 20 kg
Tricep Press
↑ 52.5 → 72.5 kg
Bench Press
↑ 32.5 → 37.5 kg
Assisted Dip
↑ 57.5 → 37.5 kg (assisted)
Iso Lateral Horizontal Bench Press
↑ 38.2 → 48.2 kg
Push-ups (elevated)
Bodyweight
Assisted Chinup
↑ 42.5 → 35 kg (assisted)
Rear-Delt Fly
↑ 37.5 → 47.5 kg
Lat Pulldown
↑ 40 → 52.5 kg
Bicep Curls
↓ 25 → 24.3 kg
Back Extension
↑ 5 → 20 kg
Plate-Loaded High Row
↑ 52.5 → 60 kg
MTS Front Pulldown
↑ 60 → 65 kg
Iso-Lateral Low Row
↑ 50.1 → 53.1 kg
Dumbbell Hammer Curl
8 kg
Hip Adduction
↑ 95 → 130 kg
Lying Leg Curl
↓ 45.75 → 42.5 kg
Plate-Loaded Leg Press
↓ 138 → 128 kg
Standing Calf
↑ 57.5 → 87.5 kg
Hip Abduction
↑ 42.5 → 60 kg
Seated Leg Extension
→ 72.5 → 72.5 kg
Hip Thrust
↑ 65.4 → 125.4 kg
Romanian Deadlift
↑ 30 → 40 kg
Seated Leg Curl
↑ 55 → 57.5 kg
Calf Raise (Leg Press)
↓ 108 → 60 kg
Abdominal Crunch
↑ 47.5 → 70 kg
BOSU Ab Machine
Bodyweight
Torso Rotation
↑ 45 → 77.5 kg
Plate-Loaded Crunch
43.25 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%