Today

Recommended workout

Targets Lower Back, Calves, Shoulders, Biceps based on what's freshest.

• Stiff-Legged Barbell Good Morning Lower Back Barbell

  3×5 @ 35 lbs

  Last time you exceeded 5 reps on every set — bumping +5lb.

• Good Morning Lower Back Barbell

  3×5 @ 72.5 lbs

  Hit all 5 reps last time — bumping +2.5lb.

• Single Leg Standing Calf Raise Calves Bodyweight

  3×8

  Aim for 8 reps (last time: 7).

• Standing Barbell Calf Raise Calves Barbell

  3×5 @ 155 lbs

  Last time you exceeded 5 reps on every set — bumping +5lb.

• Barbell Shoulder Press Shoulders Barbell

  3×5 @ 65 lbs

  Missed reps last time — repeat 65lb until you clear all sets.

• Barbell Shrug Shoulders Barbell

  3×5 @ 155 lbs

  Last time you exceeded 5 reps on every set — bumping +5lb.

• Dumbbell Bicep Curl Biceps Dumbbell

  3×5 @ 35 lbs

  Last time you exceeded 5 reps on every set — bumping +5lb.

• Barbell Curl Biceps Barbell

  3×5 @ 30 lbs

  Missed reps last time — repeat 30lb until you clear all sets.

• Russian Twist Core Bodyweight

  3×5 @ 15 lbs

  Last time you exceeded 5 reps on every set — bumping +5lb.

Today's muscle readiness

0% = fresh · 100% = recently worked. Showing muscles in today's plan.