This Week's Schedule
3 sessions minimum
DAY A
UPPER — PUSH
Incline DB Press
DB Shoulder Press
Cable Chest Press
Triceps Cable Pushdown
Lateral Raises
DAY B
UPPER — PULL
Lat Pulldown
Cable Low Row
DB Bent-Over Row
DB Bicep Curl
Face Pulls
DAY C
LOWER + CORE
DB Romanian Deadlift
DB Goblet Squat
DB Step-Up
DB Hip Thrust
Plank / Core
⚠️ Left Knee Protocol: Step-Ups: controlled tempo, no pain. Goblet Squat: feet shoulder-width, knees track toes. Romanian Deadlift: hinge only. Skip knee-flexion exercises if discomfort returns — replace with hip thrust or leg press alternative.
Session History
Strength Progress
Working weight (kg)
Body Weight Log
Medical Profile
| Age | 55 years |
| Starting Weight | 120 kg |
| Calcium Score | 394 — Moderate-High Risk |
| Total Cholesterol | 105 mg/dL ✓ |
| Triglycerides | 88 mg/dL ✓ |
| HbA1c | 6.1% — Pre-Diabetic Range |
| Medications | Jardiance 25mg · Metformin 1000mg · Wegovy |
| Left Knee | Cleared by Sports Specialist — Monitor |
| Equipment | DBs 2–20kg · Incline Bench 0–60° · Cable: Lat Pulldown, Triceps, Low Row, Chest/Shoulder Press |
Training Notes
• Wegovy note: Expect appetite reduction — ensure minimum protein intake daily (~1.6g/kg).
• Cardiac caution: Keep RPE ≤ 7/10 for first 8 weeks. No breath-holding. No Valsalva maneuver.
• Progressive overload: Tracker auto-suggests +1–2 kg when you complete all prescribed reps. Accept or override.
• Rest periods: 90 sec compound movements, 60 sec isolation. Timer starts automatically.
• Frequency: 3 sessions minimum per week. Full rest between consecutive sessions.
Data Management