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Good morning 👋

Marian

Week 3 of 6 · Performance Plan

18

Sessions

76%

Complete

12🔥

Streak

Today

Friday · Upper Body

Strength B

5 exercises · ~55 min

Bench Press4×8

Bent-over Row4×10

Shoulder Press3×12

+ 2 more

Log

🥗

Nutrition

1,840 / 2,200 kcal

⚖️

Body Weight

148 lbs today

From your coach

CA

Coach Alex

Great work on Friday's session! Your squat form has improved so much 💪

⊡

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Mon

17

Tue

18

Wed

19

Thu

20

Fri

21

Sat

22

Sun

23

Upper Body · Strength

Upper Body B

5 exercises · ~55 min · Rest 90s between sets

Coach note

Focus on controlled tempo today — 3 seconds down on every rep. Don't rush it 🎯

1

Bench Press

4 sets × 8 reps

Last week: 135 lbs

Primary ›

2

Bent-over Barbell Row

4 sets × 10 reps

Last week: 115 lbs

Primary ›

3

Dumbbell Shoulder Press

3 sets × 12 reps

Last week: 35 lbs

Accessory ›

4

Cable Tricep Pushdown

3 sets × 15 reps

Superset with #5

Accessory ›

5

Dumbbell Curl

3 sets × 15 reps

Superset with #4

Accessory ›

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Program

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Progress

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Messages

Target: 4 sets × 8 reps · Last week: 135 lbs

▶️

Watch exercise demo

Weight

Reps

✓

1

✓

2

✓

3

✓

4

✓

Notes (optional)

⏱ Rest

1:30

Skip

83%

Calories

1840

90%

Protein

148g

87%

Carbs

210g

82%

Fat

62g

🌅 Breakfast

520 kcal

+

Greek Yogurt, 2%

200g

130

P17 C8 F4

Rolled Oats

80g dry

290

P11 C54 F5

Blueberries

1 cup

84

P1 C21 F0

☀️ Lunch

680 kcal

+

Grilled Chicken Breast

6 oz

280

P50 C0 F7

Brown Rice

1 cup cooked

216

P5 C45 F2

Avocado

½ medium

120

P1 C6 F11

🌙 Dinner

640 kcal

+

Salmon Fillet

5 oz

291

P35 C0 F14

Sweet Potato, roasted

1 medium

103

P2 C26 F0

🍎 Snacks

Nothing logged yet

+

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Program

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Nutrition

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Progress

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Messages

Body Metrics

Weight

148

lbs

↓ −6 lbs

Waist

29.5

inches

↓ −1.5 in

Body Fat

22

%

↓ −2%

Body Weight 12 weeks

W1

W2

W3

W4

W5

W6

W7

Now

Strength PRs

🏋️

Bench Press

↑ +20 lbs in 12 weeks

165 lbs

🦵

Squat

↑ +30 lbs in 12 weeks

215 lbs

⚓

Deadlift

↑ +35 lbs in 12 weeks

245 lbs

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Home

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Program

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Nutrition

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Progress

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Messages

CA

Coach Alex

Great work on Friday's session! Your squat form has improved so much 💪

2h ago

2

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Home

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Program

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Nutrition

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Progress

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Messages

Hey! Just reviewed your logs from last week — you absolutely crushed it 💪

Mon 9:14 AM

Your squat depth has improved so much. Let's add 10 lbs this week.

Mon 9:15 AM

Thanks! It felt way more solid 🙌 Will try the extra weight

Mon 10:02 AM

Should I eat more on training days? I'm dragging a bit in evening sessions.

Mon 10:03 AM

Yes! Bump carbs by ~40–50g on heavy lift days. Oats or rice about 90 min before. Let me know how it feels!

Today 8:30 AM

Great work on Friday's session! Your form is really clicking — let's push weight next week 💪

Today 10:45 AM

Good morning 👋

Coach Alex

12

Clients

91%

Adherence

3

Check-ins

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Clients

MJ

Marian J.

Performance · Active today

12🔥

76%

DK

David K.

Fat Loss · Active yesterday

5🔥

88%

SR

Sofia R.

Strength · 3 days ago ⚠️

0🔥

55%

TM

Tom M.

Athletic · Active today

21🔥

96%

AP

Amy P.

Beginner · 5 days ago ⚠️

0🔥

40%

Quick Actions

18

Sessions

76%

Complete

12🔥

Streak

Latest Lifts

Bench Press135 lbs × 8

Squat185 lbs × 6

Deadlift205 lbs × 5

Program Name

Assign To

Coach Note

Monday

Upper Body Push

Active

⠿

Bench Press

4×8 RPE8

⠿

Incline DB Press

3×12 RPE7

⠿

Lateral Raise

3×15 dropset

Wednesday

Upper Body Pull

⠿

Bent-over Row

4×8 RPE8

⠿

Cable Row

3×12 RPE7

Friday

Full Body Strength

⠿

Overhead Press

4×6 RPE9

⠿

Pull-ups

3×max

MJ

Marian J.

Thanks! I'll try the extra weight 🙌

2h

1

DK

David K.

Down 2 lbs this week!

5h

SR

Sofia R.

I'll try to get back on track…

3d

2

TM

Tom M.

New PR! 315 lbs deadlift 🔥

Today

Should I eat more on training days? I'm dragging in evening sessions.

Mon 10:03 AM

Yes! Bump carbs by ~40–50g on heavy lift days. Oats or rice 90 min before. Let me know how it feels!

Today 8:30 AM

Great work on Friday! Form is really clicking — let's push weight next week 💪

Today 10:45 AM

Thanks! I'll try the extra weight 🙌

Today 11:02 AM