Today's workout

Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.

Strength · Lower day

40 min

Main lift + accessories · log it set-by-set on /log

Today's recovery: 72/100 — this session is scaled to it. Check in on Recover →

Where you are in the training block

Mesocycle 4 · week 4 of 4Deload week — planned recovery. Keep it light and move well.

Your split day moves when you log a session — not with the date. Activity entries and synced workouts don't count toward it.

Today's intensity — your callToday only; the wave doesn't move.

Warm-up

5 min easy cardio, then ramp the main lift in 3–4 progressively heavier sets to today's working weight — never to fatigue.

Main: Back squat

2×5 @ RPE 6 — deload week, keep bar speed crisp

Secondary: Romanian deadlift

2×8 @ RPE 6 (deload)

Accessories

Light pump only: biceps curls 2×15, lateral raises 2×20, easy core. Keep it submaximal.

Track: Top-set load + total volume (auto-tracked on /log)
Intensity: RPE 8 ≈ 2 reps left in the tank. Add load only when all reps are crisp.
Scaling: Planned deload — work at ~60–70% and stop well short of grinding. This is how you grow into the next block.

⚠ Warm-up ramp sets first. Stop a set if a rep slows or form shifts. Not medical advice.

How hard was the session? (optional)

Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.

Not medical advice. Demo data only.