PERFORMANCE SYSTEM
Dashboard
CLOUD: SIGNED OUT
BODY WEIGHT
85.0 kg
Trend awaiting entries
CALORIE TARGET
2,400
kcal / day
PROTEIN TARGET
170 g
per day
TRAINING ATTENDANCE
—
last 30 days
TODAY'S SESSION  /  YOUR PLAN
Push A
Chest • side delts • triceps
0 / 2,400Calories
0 / 170 gProtein
— hSleep
Not loggedTraining status

Body-weight trend

Weekly execution

Six-day hypertrophy & strength split

101 programmed working sets across six training days. Open an exercise to reveal technique cues and add your own.

Push A

Chest + side delts + triceps

Warm-up sets are not counted. Log each working set separately. Use the prescribed RIR rather than chasing failure on every exercise.

Progressive overload

Today's session record

Muscle volume intelligence

Only logged working sets count. Primary muscle = 1.0 set; secondary contribution = 0.5 estimated set.

Logged effective sets by muscle

Programmed weekly muscle volume

Muscle exposure: exercises, set equivalents and training days

Set-equivalent attribution is a planning estimate, not a validated measurement of hypertrophy stimulus. A compound set can stimulate several muscles, but 0.5 is only a practical bookkeeping convention. Correct custom exercise muscle mappings in the split editor if needed.

Posture & movement — 8-week block

Build movement capacity, control and tolerance. This section is tracked separately from hypertrophy volume.

WEEK 1 / 8

Today's home routine

Today's gym movement work

Weekly adherence — 8 weeks

Completed scheduled items divided by scheduled items. Corrective sets do not enter hypertrophy totals.

Movement observations

Discomfort check-in (0–10)

Record symptoms, not diagnoses. Stop or modify any movement that increases pain.

Initial vs final movement assessment

Record your starting observations now. Reassess near the end of week 8 using the same simple test conditions.

Programme rules & progression

Weeks 1–2: learn technique. Weeks 3–4: improve consistency. Weeks 5–6: build strength and endurance gradually. Weeks 7–8: consolidate and reassess. Mobility drills are optional when no restriction is present. Do not force range or hold a rigid posture all day.

Nutrition & meal builder

Create your own food database from package labels or reliable nutrition references. Quantities calculate daily macros automatically.

CALORIES
0 / 2,400
PROTEIN
0 / 170 g
CARBS
0 / 280 g
FAT
0 / 68 g

Food database

One serving is the basis of each nutrition entry.

Meals for selected date

Values are only as accurate as the food entry and portion you provide. Weigh edible portions and use the product label when available. Bone-in meat, cooked/raw weight and recipe oil can cause large errors.

Consistency analytics

Training, diet, cardio, weight, protein and sleep trends from your own records.

Gym attendance

Diet consistency

Cardio minutes

Body weight

Protein intake

Sleep duration

BEST DEADLIFT
—
BEST SQUAT
—
LATEST WAIST
—
TRAINING SESSIONS
0

Strength record by exercise

Recent work

Profile & daily targets

Data portability

Export before installing a newer build or moving to another browser/device. Import restores your profile, training history, nutrition and posture records.

System maintenance

Installed build2.1.0
StorageLocal + optional cloud
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