⚠️Some lifts are flagged for heavy bracing / loading. This is a general flag, not medical advice — check with your surgeon or physio if you're ever unsure about a movement given your hernia repair.
Progress
This week's volume
Sets logged this week per muscle group, vs. the programme's 10–15 sets/week guideline. Grouping is approximate — for general tracking, not exact science.
Estimated 1RM trend
Calculated from your logged sets using the Epley formula. Only shows lifts you've logged at least twice.
History
Settings
Active programme
Deload weeks
Adds a lighter week after each 4-week block (reduced RPE target, drop a set if it feels like a lot). Only applies to Jeff Nippard programmes — RP Hypertrophy has its own built-in deload weeks, and JSA programmes don't use one.