Progress

Weight bump suggestions, volume by side, plank holds, recovery, and body composition.

Ready to increase

Two sessions in a row at ≥12 reps on every working set → suggest +2.5 kg. Split squats need both sides.

Goblet squat
12 → 14.5 kg
2 sessions in a row at ≥12 reps (12 kg)
Sessions: Tue, Sep 1, 2026 · Tue, Aug 18, 2026
Next session
Leg press
65 → 67.5 kg
2 sessions in a row at ≥12 reps (65 kg)
Sessions: Tue, Sep 1, 2026 · Tue, Aug 18, 2026
Next session
Split squat
left 8 → 10.5 kg · right 8 → 10.5 kg
2 sessions in a row at ≥12 reps (left 8 kg, right 8 kg)
Sessions: Tue, Sep 1, 2026 · Tue, Aug 18, 2026
Next session

Exercise

Chart updates when you pick an exercise.

Session volume (kg)

Volume = reps × weight. Axis zooms to your range.

left
right
both
L+R est.

Dotted L+R est. is left + right summed — not the same as logging “both” (full-body) sets.

Estimated 1RM

Epley: weight × (1 + reps/30). Best set per session · latest 16.8 kg (2026-09-01).

e1RM

Sleep & HRV (30 days)

Daily points plus a 7-day rolling average — HRV is noisy day-to-day; the trend line is what matters. Sync Garmin in Settings.

Sleep duration (hours)

Sleep (h)
7-day avg

Overnight HRV

HRV
7-day avg

Training vs recovery

Gym session volume (solid) against overnight HRV (dashed) for the same dates. Look for clusters — PBs on rising HRV weeks, or soft volume after short sleep nights.

Session volume (kg)
Overnight HRV
PB = running personal best

Body metrics

Weight axis fits your numbers (and goal). Dashed line is a 3-weigh-in rolling average.

Weight (kg)
Rolling avg (3 weigh-ins)

Body fat %