—
This week
—
Sets logged
—
Session streak
—
Lifetime kg
Weekly target
3 sessions to go
Three-day rotation
Choose the mission
Iron Foundation
Up nextHorizontal upper-body strength, focused arm work, and loaded side bends.
7
Exercises
20
Set actions
~43m
Duration
No session logged yet
OpenSteel Push & Pull
Vertical upper-body work with hamstrings, lower back, arms, and rotation.
8
Exercises
21
Set actions
~45m
Duration
No session logged yet
OpenTitan Upper Build
Mixed upper-body and arm volume with calves and ab training; knee-dominant pressing is paused.
8
Exercises
20
Set actions
~43m
Duration
No session logged yet
OpenTrain on nonconsecutive days. Log honest reps and finish most sets with about 1–3 reps in reserve. Progress load only after you own the top of the rep range.