Lower body
Main sets3 sets
15 × 80 kg RPE 7
25 × 80 kg RPE 7.5
35 × 80 kg RPE 8
View comments
Controlled reps; ready to progress the next session.
Session: Completed warm-up and all planned sets.
Target recorded at the time
3 × 5 reps at 80 kg
PROGRAMS / S&C
Program builder
4 weeks · Edit weeks below. Set dates when assigning.
StrengthPre-season
Athlete previewCheck individual loads before assigning.
Athlete preview Sample athlete · not saved
Explore sample history and set a working 1RM beside an exercise to see its planned loads change. Edits last until you reset or reload the demo.
Workload & progression4 planned weeks
Switching athletes retains their temporary working 1RMs during this editing session. Records are a snapshot; refresh to include new logs. Calendar times: UTC.
Exercise progression and athlete sources
Planned only. Tonnage is external load × exact reps; timed work, rep ranges and unresolved loads are excluded. INOL and average %1RM show only eligible sets below 100% intensity. Average external load is weighted by reps.
| Week | Sessions / prescription | Tonnage coverage | INOL coverage |
|---|---|---|---|
| W1 | 4/4 rep sets | 4 sets | |
| W2 | 4/4 rep sets | 4 sets | |
| W3 | 4/4 rep sets | 4 sets | |
| W4 | 2/2 rep sets | 2 sets |
1RM source Week 1
Automatic planning value: 120 kg · 7 Sept 2026
- Recorded 1RM
- 120 kg 7 Sept 2026
- Estimated 1RM
- 93.3 kg 28 Sept 2026
Source: verified.
Set a working 1RM
Working values affect this athlete’s percentage prescriptions in the selected weeks. Fixed loads stay unchanged. Changes last for this demo session only. Reset or reload to restore the sample plan.
Recent 90 days
3 of 3 sessionsLower body
Main sets3 sets
15 × 77.5 kg RPE 7
25 × 77.5 kg RPE 7.5
35 × 77.5 kg RPE 8
View comments
Session: Completed warm-up and all planned sets.
Target recorded at the time
3 × 5 reps at 77.5 kg
Lower body
Main sets3 sets
15 × 75 kg RPE 7
25 × 75 kg RPE 7.5
35 × 75 kg RPE 8
View comments
Session: Completed warm-up and all planned sets.
Target recorded at the time
3 × 5 reps at 75 kg
Weekly planner Week 1 of 4
3 sessions12 exercises4 rest days
5 Oct – 11 Oct7 of 7 days planned
Edit directly in each day · Drag to rearrange · Rest days stay collapsed
No sport commitments
Tue 6 Oct
Recovery
Tue · Sport commitments
All day Squad training
Skills and conditioning · Club grounds
No sport commitments
Thu 8 Oct
Recovery
Thu · Sport commitments
No sport commitments
No sport commitments
Sat 10 Oct
Recovery
Sat · Sport commitments
All day Practice match
Pre-season fixture · Home ground
Sun 11 Oct
Recovery
Sun · Sport commitments
No sport commitments
Plan checkReady for your review
You can save an unfinished draft at any time. These checks help you prepare it for publishing.
The current prescription passes the plan checks. Save your latest changes before publishing.