epti
01
—
Today
Deficit Defender · Strength
WK 4 / 6
Modes
Friday.
Day 2
·
Lower power & quads
·
5 lifts
~47 min
Duration
RPE 7.5
Top set
12,420 lb
Last-time vol
3 PRs
In range
Warm-up Flow
3 min
90° squat → hip CARs
·
Mobility
Barbell Back Squat
PR window
4 × 5–7
·
RPE 8
·
Last: 245 × 6 @ 7.5
·
Rest 3:00
Romanian Deadlift
3 × 6–8
·
RPE 7
·
Last: 185 × 8
·
Rest 2:30
Superset A
Leg Press
A1
3 × 8–10
·
RPE 8
·
Last: 360 × 10
·
Rest 30s
Lying Leg Curl
A2
3 × 8–10
·
RPE 9
·
Last: 80 × 10
·
Rest 2:00
Standing Calf Raise
AMRAP
2 × 12–15
·
RPE 9
·
Last: 145 × 14
·
Rest 90s
Begin workout
5 lifts · ~47 min · target vol 12.6K
2
Week
2
/ 5
3 to go
Sessions
38
total
↑ 4 vs last mo
Volume · 30d
214
K lb
↑ 8.4%
02
—
Progress
See all
Personal records
Back Squat
285 lb
Bench Press
205 lb
Deadlift
355 lb
1 new this week ↑
Recovery
Chest
100% recovered · 0 muscles fatigued
Chest
100
Back
88
Quads
42
Hams
18
Calves
74
Lifting insight · 2 min ago
Caution
Hit your lift — but stay sub-max.
Hold RPE 7
or lower across top sets. HRV is 12% under your 14-day baseline.
1 new PR this week —
nice work.
Don't chase another today; let recovery catch up.
Hams are still at 18% — drop the leg curl AMRAP set if your last working set crosses RPE 8.
BPC-157 day 18 of 30 — pair this session with an extra
20g protein
within 30 min of the last set.
Built from · HRV 48 · Sleep 5h 42m · Stack BPC-157 + TB-500 · Cycle 2 / wk 4
Ask coach
Refresh
Exercise Library
82
exercises
·
12
custom
·
Push · Pull · Legs · Core
03
—
Activity history
See all
WED
May 13
Upper Push · Day 1
14,860 lb
+1 PR · Bench 205
·
7 lifts · 54 min · RPE avg 7.4
TUE
May 12
Easy Run · 5.4 mi
42 min
Pace 7:48 /mi
·
HR avg 142
·
Saucony Endorphin
MON
May 11
Lower Power · Day 2
12,420 lb
5 lifts · 47 min · RPE avg 7.5
·
3 PRs in range
SUN
May 10
Recovery · Mobility
28 min
HRV +9 vs avg
·
Sleep 7h 12m
·
Logged from Whoop
SAT
May 9
Upper Pull · Day 4
11,640 lb
6 lifts · 51 min · RPE avg 7.1
38
Sessions
214K
Volume · 30d
2d
Last lift