TODAY'S TRAINING PLAN
PLANNEDPush A
Chest • side delts • triceps
0 / 0Working sets logged
0Exercises touched
Not startedSession status
PERFORMANCE SYSTEM
Dashboard
CLOUD: SIGNED OUT
FORGE / PERSONAL PERFORMANCE OS
Command center
One view of today's plan, execution and recent progress.
TODAYSESSION DAY
TODAY'S EXECUTION
Daily performance
—observed score
Awaiting entries
Log activities to calculate today's observed performance. Unrecorded items remain unscored.
Tracking coverage0%
RECENT CONSISTENCY
Last seven days
BODY WEIGHT
—
No check-in yet
WORKING SETS · 7 DAYS
0
No sessions logged
CARDIO · 7 DAYS
0 min
Minutes recorded
WEEKLY EXECUTION
—
No recorded activity yet
TODAY'S NUTRITION
Intake against targets
Energy0 / 0 kcal
Protein0 / 0 g
Food totals appear here after you log a meal.
SYSTEM INSIGHT
What the log is telling you
Your progress is built from repeatable execution.
BODY COMPOSITION
Body-weight trend
Measured entries from daily logs and weekly physique check-ins.
RECENT TRAINING
Latest sessions
Six-day hypertrophy & strength split
101 programmed working sets across six training days. Open an exercise to reveal technique cues and add your own.
Push A
Chest + side delts + triceps
Warm-up sets are not counted. Log each working set separately. Use the prescribed RIR rather than chasing failure on every exercise.
Progressive overload
Today's session record
Calendar & daily execution
Track what was planned and what actually happened. Rest days are valid recovery days, not missed workouts.
Month
Choose a date to inspect or update its checklist.
CompletePartialMissedRest
Daily checklist
Select a date.
Monthly execution score
Daily performance from 0–100%. Partial scores use measured completion, not a fixed 50-point assumption. Tracking coverage is reported separately.
Scoring model: Workout, cardio, nutrition, posture/mobility and supplements each carry equal weight. Measured activities score actual ÷ target, capped at 100%. Nutrition combines calorie-target alignment and protein-target attainment. A planned rest day earns 100% for Workout. Unrecorded activities are excluded from the performance average and shown in tracking coverage; they are not treated as missed. The overall daily graph is the average of the activities recorded that day.
Yearly performance history ·
Monthly averages for the selected year. Each month keeps its own daily records; changing months never clears previous data.
Each point is the average of recorded activity scores in that month. Months without records remain blank. Previous months are retained in the same local FORGE database and included in JSON backups.
Physique & body composition tracking
Use consistent weekly check-ins. Compare trends over time, not isolated scale readings. Measure under similar conditions, ideally after waking and using the bathroom.
Body-weight trend
Measured entries plus a rolling average of the latest three check-ins.
Dots are actual measurements. The smoother line is a three-check-in moving average. A single reading is not a trend.
Waist trend
Track waist circumference alongside body weight.
Measure at the same anatomical location each time, relaxed and after a normal exhale.
Weekly body check-in
Weight is required. Other measurements are optional.
A weekly check-in is a practical cadence, not a requirement to weigh exactly every seven days. Keep the date of the actual measurement. Do not backfill guessed values.
Goal reference
Optional target weight. This is a tracking reference, not a recommendation.
No target weight set.
Measurement history
Entries are kept by date. Edit or remove a check-in without deleting workouts, meals or other daily logs.
| Date | Weight |
|---|
TRAINING DISTRIBUTION / VOLUME AUDIT
Muscle volume intelligence
See where your working sets are going, how consistently each muscle is exposed, and how logged volume compares with your programmed split.
YOUR TRAINING, DECODED
Build a clearer picture
of your weekly volume.
Actual logged exposure is normalised to a weekly average, then compared with the volume programmed across your current split.
AVERAGE WEEKLY EXPOSURE0.0effective set-equivalents / week
Last 30 days
PLAN ALIGNMENT
Weekly volume: logged vs programmed
Actual average per week, adjusted for the selected time window.
VOLUME DISTRIBUTION
Where most work went
Highest logged set-equivalents in the selected window.
MUSCLE GROUP EXPLORER
Detailed exposure
Open a group to inspect which exercises contributed to its total.
How to read this: Primary muscle attribution counts as 1.0 set and secondary attribution as 0.5 estimated set. These are bookkeeping estimates, not direct measurements of hypertrophy stimulus or proof that a volume is optimal. “Below / near / above programme” only compares your logged average with your own current split. It is not a prescription to add or remove sets.
Posture & movement — 8-week block
Build movement capacity, control and tolerance. This section is tracked separately from hypertrophy volume.
WEEK 1 / 8
Today's home routine
Today's gym movement work
Weekly adherence — 8 weeks
Completed scheduled items divided by scheduled items. Corrective sets do not enter hypertrophy totals.
Movement observations
Discomfort check-in (0–10)
Record symptoms, not diagnoses. Stop or modify any movement that increases pain.
Initial vs final movement assessment
Record your starting observations now. Reassess near the end of week 8 using the same simple test conditions.
Programme rules & progression
Weeks 1–2: learn technique. Weeks 3–4: improve consistency. Weeks 5–6: build strength and endurance gradually. Weeks 7–8: consolidate and reassess. Mobility drills are optional when no restriction is present. Do not force range or hold a rigid posture all day.
Nutrition & meal builder
Search your saved food catalogue, enter the amount actually eaten, preview the nutrients, then add it to the selected day's meals. Works offline; entries come from your own labels and food references.
CALORIES
0 / 2,400
PROTEIN
0 / 170 g
CARBS
0 / 280 g
FAT
0 / 68 g
Food catalogue
Each food has a nutrient basis, such as per 100 g, 100 ml or 1 piece.
Searches this device's saved catalogue. Enter nutrient values from the exact product label or a reliable food reference.
Meals for selected date
Entries keep a snapshot of their nutrient values so later catalogue edits do not rewrite history.
Weigh edible portions. Match raw foods to raw nutrient values and cooked foods to cooked values. Bone-in meat, drained weight, cooking water and added oil can materially change the result. These calculations are estimates based on the data you enter.
Consistency analytics
Training, diet, cardio, weight, protein and sleep trends from your own records.
Gym attendance
Diet consistency
Cardio minutes
Body weight
Protein intake
Sleep duration
BEST DEADLIFT
—
BEST SQUAT
—
LATEST WAIST
—
TRAINING SESSIONS
0
Strength record by exercise
Recent work
Profile & daily targets
Data portability
Export before installing a newer build or moving to another browser/device. Import restores your profile, training history, nutrition and posture records.
System maintenance
Installed build2.8.2
StorageLocal + optional cloud
Offline supportChecking…
Recovery manager
Local snapshots stored in this browser. Up to five snapshots are retained. These are separate from exported JSON files and cloud backups.
Loading recovery snapshots…
Configurable managers
Manage programme libraries and targets here. Changes are saved to this device and included in JSON backups.
Exercise library
Manage exercises across your training days.
Food catalogue
Edit nutrient basis or remove catalogue items. Logged meals keep historical nutrient snapshots.
Supplement catalogue
Edit, pause or remove products. Intake history retains its saved label values.
Daily habits
Create custom checklist items with weekday schedules. These appear in Calendar separately from the five core performance categories.
Body measurements
Rename, archive or add measurement fields. Archived fields stay in historical records.
Nutrition targets
Set your daily intake targets. These values drive the Nutrition bars and calendar nutrition calculation.
Safety rules: removing an exercise affects the current programme only; past sets remain. Removing a food or supplement affects its catalogue only; logged meal and intake snapshots remain. Archiving a measurement hides it from new check-ins but does not erase its history. Custom habits do not alter the five-category monthly performance formula.