UPPER A
Push Emphasis
WARM-UP · 8 min
MAIN WORK
COOL-DOWN · 6 min
Back on Track
Upper / Lower · 4 days/week · Strength & Hypertrophy
Weekly Split
| Day | Focus | Volume |
|---|
Non-Negotiables
- Sleep 7+ hours. Single biggest variable for return phase.
- Protein 0.8–1 g per lb bodyweight daily. Without it, no muscle returns.
- Warm-up every session. Non-optional.
- Log every set. No data = no progressive overload.
- App auto-suggests deload when RPE creeps above the cap.
Current Week
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Training Cycles
Every 8 weeks, the AI analyzes your history and designs the next cycle.
Current Cycle
Cycle Library
Session History
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This Week's Target
Body Weight
Units: lb · keeps your calorie estimate accurate.
