INSIGHTS & PROGRESSION
Long-term strength trends, double progression status & muscle priorities
Current Training Emphasis
Active Focus
Full body + increased back/posterior-chain priority + gradual leg development + bench progression + arms + running support.
Back PriorityHigh (2x/wk)
Bench ModelDouble Prog.
Leg PatternStep-Up (Safe)
Deadlift ModelTechnique-1st
Bench Press Progression
Target 4 × 8–12
Current Load Target45 kg (4 sets)
Recent Actual Reps12 / 10 / 10 / 8 (40 total reps)
Engine RecommendationKeep 45 kg • Aim for 41+ reps
When all 4 sets hit 12 reps (12/12/12/12), the engine will automatically recommend increasing load to 47.5 kg.
Cumulative Training Tonnage
Recorded Workouts1
Total Volume Lifted10450 kg