Forge

Daily evaluation

Recomputed from your log using current strength-science landmarks — not a vibe check.

Add age and weight in Settings so coaching can use them.

Full body

Full-body starter

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Full body day with 6 programmed lifts. No history yet — pick loads you can hold with 1–3 reps in reserve.

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Next session

  • Back squat4 × 5–8

    First logged session — pick a load you can hold for the whole range with 1–3 reps in reserve.

  • Front squat4 × 5–8

    First logged session — pick a load you can hold for the whole range with 1–3 reps in reserve.

  • Walking lunge4 × 8–12

    First logged session — pick a load you can hold for the whole range with 1–3 reps in reserve.

  • Conventional deadlift4 × 3–6

    First logged session — pick a load you can hold for the whole range with 1–3 reps in reserve.

  • Leg extension3 × 10–15

    First logged session — pick a load you can hold for the whole range with 1–3 reps in reserve.

  • Lying leg curl3 × 8–12

    First logged session — pick a load you can hold for the whole range with 1–3 reps in reserve.

Set your equipment

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Coach still has the full catalog. Tick what you actually own in Settings so it stops programming machines and cable work you cannot do.

Prescriptions should match the gym in front of you.

Chest untrained this week

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Zero hard sets for chest in the last 7 days. Hypertrophy research clusters around 10+ weekly sets per muscle once you’re past the novice stage.

Schoenfeld, Ogborn & Krieger 2016 — dose–response of weekly sets.

Back untrained this week

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Zero hard sets for back in the last 7 days. Hypertrophy research clusters around 10+ weekly sets per muscle once you’re past the novice stage.

Schoenfeld, Ogborn & Krieger 2016 — dose–response of weekly sets.

Shoulders untrained this week

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Zero hard sets for shoulders in the last 7 days. Hypertrophy research clusters around 10+ weekly sets per muscle once you’re past the novice stage.

Schoenfeld, Ogborn & Krieger 2016 — dose–response of weekly sets.

Full body fits recovery windows

info

Chest has no recent work. Back has no recent work. Quads has no recent work. Hamstrings has no recent work

Grgic, Schoenfeld et al. 2018 — ≥2x/week frequency per muscle when volume is equated.

Ask Grok

Uses your profile and logged sets. It does not rewrite the log.

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Landmarks

  • Most trained lifters grow from roughly 10–20 hard sets per muscle per week, spread across 2+ sessions.

    Schoenfeld 2016; Grgic & Schoenfeld 2018; RP volume landmarks

  • Progress by adding reps in a tight range, then adding a small load (double progression). Typical jumps: 2–10% (often 5 lb upper / 10 lb lower).

    ACSM position stand on progression models

  • Leave about 1–3 reps in reserve on most working sets. Grinding every set to failure taxes recovery more than it builds tissue.

    Helms, Zourdos — RIR / RPE autoregulation

  • 48–72 hours between hard sessions for the same muscle group is the default recovery window.

    NSCA recovery guidelines

  • Estimated 1RM from submaximal sets (Epley) is a trend tool, not a max-test substitute.

    Epley formula; use for session-to-session comparison