← Home

Progress

Strength, physique, and Jordan’s feedback.

Every chart below feeds Jordan’s weekly plan decisions — nothing here is self-serve guesswork.

Volume Today

12.8klbs logged

+2.1k vs last lower dayPlanned 14.5k today
1 / 3this week

Workouts vs Target

2 more to go

Reach your weekly goal

Jordan can adjust this target →

Last 30 Days

53Total sets+9 vs prior month
12Sessionson 3x/week pace
1.5Avg RIRright in range
82Readinesstrending up

Performance Progression

Chest Progression

Volume load · blue = PR sessionView details

Barbell Bench Press

Last: 225 lb x 5

Machine Incline Chest Press

Last: 185 lb x 8

Trap Bar Deadlift

Last: 405 lb x 3

Sled Push

Last: 120 ft heavy

Cable Row

Last: 160 lb x 10

Muscle IQ

Muscle Group Explorer

Tap through every muscle group — the chart highlights it, and Jordan’s programming for it is right below.

Stylized front view of the body with muscle regions shaded by training load.Neck — recovery / low loadLateral delts — recovery / low loadFront delts — recovery / low loadChest / pecs — recovery / low loadBiceps — recovery / low loadForearms / grip — recovery / low loadAbs — recovery / low loadObliques — recovery / low loadQuads — recovery / low load
Front
Stylized back view of the body with muscle regions shaded by training load.Rear delts — recovery / low loadLats — recovery / low loadUpper back / rhomboids — recovery / low loadTraps — recovery / low loadLower back / erectors — secondary loadTriceps — recovery / low loadForearms / grip — recovery / low loadGlutes — primary focusHamstrings — secondary loadCalves — recovery / low load
Back
GlutesAnterior · Posterior view
Gluteus maximusGluteus mediusGluteus minimus

Coach note. Jordan's specialty. Hip thrusts lead every Lower A day — full lockout, one-second squeeze, and the kickbacks finish what the thrusts start.

In your plan

  • Hip Thrust3 × 12–15 · rest 90 sec
  • Glute-Biased Split Squat3 × 10 / side · rest 75 sec
  • Cable Glute Kickback3 × 12–15 / side · rest 45 sec
Best exercises · Glutes
  • Hip Thrust
  • Glute Bridge
  • Sumo Deadlift
  • Sumo Squat

General reference — your plan uses Jordan's picks above.

The three fundamentals of building muscle

Recovery

  • Quality sleep
  • Rest days as written
  • Readiness check-ins

Training

  • Proper technique
  • Correct intensity (RPE)
  • Progressive overload

Nutrition

  • Enough protein
  • Calories aligned to goal
  • Adherence over perfection

Recent PRs

New PR

Barbell Bench Press

225 lb · +5
New PR

Machine Incline Chest Press

185 lb · +11
New PR

Trap Bar Deadlift

405 lb · +15
New PR

Sled Push

120 ft · +20

PR Tracking · Barbell Bench Press

+5 lb x 5Latest jump
225 lbCurrent PR
245 lbBlock target
Open PR detail →

Week 3 physique check

Daily progress photos Jordan can actually review.

Keep the image contained, compare the same angles, then send today’s upload into Jordan’s review queue.

Jul 25
front progress reference
frontReference angle

Today’s upload

Add today’s progress photo.

Use the camera or photo library. The demo stores the image on this device and marks it coach-visible for the review flow.

Jordan’s queue is waiting on today’s photo.After upload, the preview appears here with timestamp, angle, and note.

Lighting and stance are consistent enough to compare. Keep the same setup next week.

Measurements

Body comp signal

Waist31.8 in
Glute40.6 in

Comparisons

What changed

7-day waist trend32.2 in → 31.8 in

Small drop while strength holds — do not cut calories yet.

Upper-body progression65 lb DB press → 70 lb DB press

Progression is moving; monitor shoulder tightness before another jump.

Jordan feedback

Coach notes tied to the proof.

Private coach-visible media. Client can request deletion/export before production storage is enabled.