READINESS78
Good capacity today. Push the quality work, not the fatigue.
SUNDAY · WEEK 2 / 4
Know your next move.
A living plan built around your readiness, equipment, program, and recent training.
TODAY’S SESSION
BUILDUpper strength / 45 min
Strength base4 movements · 14 sets
Your readiness supports a small progression on your primary press.
HANVORO COACH
Your next move, clear.
A local, deterministic coaching layer. It reads your plan, readiness, block, equipment, and last review on this device.
Ready to progress quality work inside your selected session window.
Try: “why this?”, “shorten today”, “swap the press”, or “I feel flat”.
PROGRAM BUILDER
Train for your reality.
Shape the split and constraints. Hanvoro maps them to today’s plan and your current four-week block.
DAILY CHECK-IN
Train with direction.
Move the inputs below. Your plan shifts in real time—no black box.
Keep the build.
Primary lift stays in. Accessories remain at 3 sets.
YOUR TRAINING BLOCK
Four weeks. One direction.
A clear runway from today’s work to your next reassessment.
CURRENT PHASEFoundation build
Volume rises gently before intensity takes the lead.
Week 4 is your deload and reassessment: reduce sets, record a comfortable top set, and reset the next block from the result.
LOCAL PROGRESS
See the work. Know the adjustment.
Your logged sets, RIR, substitutions, shortened sessions, and readiness stay on this device and make the next coaching decision visible.
RECENT SESSIONS
Consistency in context
EXERCISE TRENDS
Load + effort
4-WEEK BLOCK
Sessions completed
WEEKLY CHECK-IN
What to do next
RECOMMENDATIONCONTINUE
Why your next session changes
ADAPTIVE WEEK
Keep the week moving.
A local weekly plan that makes recovery, missed work, and the next best move visible before fatigue compounds.
CURRENT BLOCKWEEK 2 · BUILD
Accumulate quality work now. Week 4 reduces volume and reassesses the block.
Keep the split.
Your current recovery supports the planned session. Keep the next exposure in sequence.
RECOVERY CHECK-IN
Read the signal, not the story
This is a training-planning check-in, not medical guidance. If you have pain or feel unwell, reduce or stop training and seek appropriate care.
PLAN CHANGES
Progress, protected
SESSION IN PROGRESS
MOVEMENT 1 / 4
00:00
UPPER STRENGTH
Dumbbell bench press
3 sets × 6–8 · RIR 2
Chest · triceps · front delts
SET LOGLOAD · REPS · EFFORT
REST01:30
Start recovery after a logged set.
Your primary horizontal press builds the strength base this block is asking for.
SESSION COMPLETE
Close the loop.
This check-out becomes part of tomorrow’s coaching decision.