Demo — synthetic 52-week history generated from a real lifter's current numbers (bench 140, squat 180, deadlift 220). Read-only.
Week of 12 Oct 2026
Normal training week: loads sit 2 reps under the model's predicted rep max for next week.
~RPE 8 (2 reps in reserve); predicted 5-rep max 120 kg. If the last set moves fast, add 2.5 kg. Plateau flagged: hold the weight and chase clean reps.
3×5 @ 112.5 kg
110–115 kg
~RPE 8 (2 reps in reserve); predicted 5-rep max 190 kg. If the last set moves fast, add 2.5 kg.
3×5 @ 177.5 kg
170–187.5 kg
~RPE 8 (2 reps in reserve); predicted 5-rep max 75 kg. If the last set moves fast, add 2.5 kg.
3×5 @ 70 kg
67.5–72.5 kg
~RPE 8 (2 reps in reserve); predicted 5-rep max 155 kg. If the last set moves fast, add 2.5 kg.
3×5 @ 147.5 kg
140–152.5 kg
Stop 1-2 reps short of failure. Plateau flagged: add a rep before adding weight.
3×8 @ 85 kg
85–87.5 kg
Stop 1-2 reps short of failure.
3×8 @ 18 kg
18–20 kg
Stop 1-2 reps short of failure. Plateau flagged: add a rep before adding weight.
3×8 @ 38 kg
38–40 kg
Stop 1-2 reps short of failure. Plateau flagged: add a rep before adding weight.
3×8 @ 12 kg
10–12 kg
Stop 1-2 reps short of failure.
3×8 @ 55 kg
52.5–57.5 kg
Stop 1-2 reps short of failure.
3×8 @ 272.5 kg
262.5–282.5 kg
Stop 1-2 reps short of failure.
3×8 @ 135 kg
132.5–137.5 kg
Stop 1-2 reps short of failure.
3×8 @ 32.5 kg
32.5 kg
Stop 1-2 reps short of failure.
3×8 @ 27.5 kg
27.5 kg
The model predicts next week's rep max at each exercise's target reps; the plan works 2 reps under it (~RPE 8), rounded down to 2.5 kg (2 kg for dumbbells). The range is the same prescription at the ends of the 80% prediction interval.