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Adaptive planning dashboard
Plan the week. Train the next set.
34 minback + chest + shoulders + biceps + triceps3 movements
Upper / back + chest
Lower-body fatigue from sport and short sleep moved heavy legs later. Today keeps the pull stimulus, trims volume, and puts joint-friendly grip cues in front of execution.
46readiness
Volume -18%Legs protectedRIR cap 2
Week planner
Training split adapts around recovery
AI decision, rules verified
Why the plan changed
Upper selected from goal, availability, and weekly balance.
back, chest, shoulders, biceps, triceps prioritised from customer muscle preferences and balance rules.
Avoiding high-fatigue muscles today: quads, hamstrings, glutes, calves.
Readiness is low. Reduce volume and avoid max effort.
Session length is capped at 45 minutes from today's availability.
Workout queue
Priority order stays intact
Dumbbell Bench Press
Dumbbell Bench Press supports back, chest, shoulders, biceps, triceps with reduce volume readiness.
horizontal pushMedium press grip120s rest
Chest-Supported Dumbbell Row
Chest-Supported Dumbbell Row supports back, chest, shoulders, biceps, triceps with reduce volume readiness.
horizontal pullNeutral grip120s rest
Dumbbell Shoulder Press
Dumbbell Shoulder Press supports back, chest, shoulders, biceps, triceps with reduce volume readiness.
vertical pushNeutral grip120s rest
Busy gym flow
Lat pulldown unavailable
A long wait swaps the station, keeps back priority, and avoids pre-fatiguing biceps before the substitute pull.
1Chest-Supported Dumbbell Rowhorizontal pull
2Farmer Carrycarry
3Thoracic Rotationmobility
Avoiding high-fatigue muscles today: quads, hamstrings, glutes, calves.
Result analysis
8kg x 20 reps
1/1 planned sets are complete. A single or incomplete exposure is not enough evidence for progression.
Est. 1RM13.3kg
Classificationrecovery limited
Keep 8kg stable and complete all 1 planned sets before changing reps or load.
Body trend
Fat estimate is trending down
19.8%May 31
19.4%Jun 07
18.9%Jun 14
18.6%Jun 21
Photo analysis should report posture and visible trend confidence, not a precise medical body-fat claim.
How-to video
Clips match the next exercises
Neutral pulldown
Setup · 0:42
Chest-supported row
Mistakes · 0:58
Curl tempo
Progression · 0:35
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Equipment profile
Available today
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