Tuned to your data
Based on your last 14 sessions and recovery profile.
Safety guardrails
Load jump
Load Jump Warning · Deadlift
You logged 160 kg last week. A +10% jump exceeds your safe progression band — we capped the next suggestion at +2.5%.
Recommended cap: 164 kg
Volume
Fatigue Signal · push volume
Push volume is 22% above your 4-week average. Consider trimming one accessory set to stay in tolerance.
Push sets: 28 / wk · cap ~24
Add weight92% confidence
Bench Press
Last
100 kg × 5
Suggested
102.5 kg × 5
Add reps84% confidence
Overhead Press
Last
50 kg × 8
Suggested
50 kg × 9
Deload78% confidence
Back Squat
Last
140 kg × 5
Suggested
115 kg × 5 (−18%)