Context:
Push Pull Legs / v2-strength
Push Pull Legs
v1-hypertrophy
v2-strength ●
v3-peaking
＋ New version
Monday: Push 13 sets
Bench Press
4 × 4–6 @RPE 8
Overhead Press
3 × 5–7 @RPE 8
Dips
3 × 8–10
Lateral Raise
3 × 12–15
Tuesday: Pull 13 sets
Barbell Row
4 × 5 @RPE 8
Pull-ups
3 × 6–8
Face Pull
3 × 12–15
Hammer Curl
3 × 10–12
Wednesday: Legs 13 sets
Back Squat
4 × 4–6 @RPE 8
Romanian DL
3 × 8
Leg Press
3 × 10
Calf Raise
4 × 15
Weekly Volume
Chest
16s
Back
16s
Legs
16s
Delts
8s
Arms
6s
Core
3s
Total: 65 sets this week
Strength Trends
Bench Press↑ 5 kg (2 wks)
Back Squat↑ 7.5 kg (3 wks)
OHP↑ 2.5 kg (1 wk)
Barbell Row→ stable
Romanian DL↑ 5 kg (1 wk)
Muscle Heatmap
Front
Chest
Front Delts
Quads
Arms
Calves
Back
Lats
Traps
Hamstrings
Rear Delts
Glutes
Recent Sessions
May 3
Push
1h 12m
8 / 10
PR Bench
May 1
Pull
55m
10 / 10
—
Apr 29
Legs
1h 5m
9 / 10
PR Squat
Nutrition — Loading…
Today
2,341
kcal · target 2,400
185g
Protein
220g
Carbs
78g
Fat
28g
Fibre
Sources
MacroFactor import
AUSNUT manual log
Weekly Protein
Mon192g ✓
Tue201g ✓
Wed158g ⚠
Thu188g ✓
Fri195g ✓
Sat179g ✓
Sun185g
⚠ Wed protein low (158g) — leg day. Gemini noted correlation with below-average squat output.
Food Log — AUSNUT DB
Breakfast
Oats, rolled, dry · 80g297 kcal
Egg, chicken · ×3210 kcal
Milk, full fat · 200ml136 kcal
Lunch
Chicken breast · 200g330 kcal
Rice, white, cooked · 200g260 kcal
Post-workout
Protein powder, whey · 35g132 kcal