Free training planner and log
Log the lift.
Add 2.5 kg.
Pick your days and your split. Get sets, reps and rest for every lift. Write down what you moved, and Richard tells you what goes on the bar next time.
Sample log, Upper A
Monday. Bench,
rows, press.
This is what a logged session looks like. Numbers in, next targets out.
| Lift | Done | RPE | Next time |
|---|---|---|---|
| Barbell bench press | 60 kg, 4 x 8 | 8 | 62.5 kg |
| Bent-over row | 55 kg, 6 6 6 5 | 9 | 55 kg, 5 sets |
| Seated Dumbbell Shoulder Press | 20 kg, 3 x 10 | 8 | Hold, shoulder tight |
| Lat Pulldown | 50 kg, 12 12 10 | 8 | 3 x 12, then +2.5 kg |
Richard: Bench moved with clean technique at RPE 8. Put 62.5 kg on the bar. Rows went 6, 6, 6, 5 reps. Same weight, one more set.
Richard is an AI coach. This is AI guidance, not medical advice. If something hurts, stop.
Plan
Goal, 2 to 6 days, level, equipment. Full body, PPL, upper / lower or a body part split.
Log
Weight, reps and RPE per set. Type it with one thumb between sets, in kg or lb.
Adjust
Max +2.5 kg for upper body and +5 kg for legs per session. When a lift stalls, you get an extra set, not more weight.
No magic. Just more weight over time.
From the blog