Week
W1
Day 1 of 3
Workout
A
Squat focus
Streak
0
workouts
Workout A
Rest timer03:00
AI Coach
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Daily recovery check-in
Workouts
0
all time
Squat
—
best kg
Deadlift
—
best kg
Lift progress
Weekly check-in
Log a few workouts and check-ins to unlock a weekly review.
Milestones
Complete a few sessions to unlock milestones.
Exercise history
Log workouts to see lift trends.
Recent workouts
No workouts logged yet.
Your plate inventory
Tell us what plates you own — the calculator uses this to tell you exactly what to load.
Counts are total plates you own (both sides use half each).
Today's plate loads
Based on your current working weights and the plates you have.
Custom calculator
lbs
Your profile
AI features
Adaptive progression
AI adjusts weight increments
Smart deload detection
Auto-deloads on stalls
Calorie cycling
Higher carbs on training days
Weekly meal plan
AI generates plan every Sunday
Starting weights (kg)
Data