A plan that answers to your last session.
Training blocks that progress from what you actually completed — loads, reps and recovery — instead of a fixed spreadsheet.
Upper body · Push
Exercise 3 of 6Incline Dumbbell Press
Set 2 of 4
Reps
10
Suggested
22.5 kg
Last time
20 kg
“Keep the elbows tucked at about 45 degrees and control the way down.”
Progression with a reason
Every change to load or volume is explained in plain language so you always know why the plan moved.
Deloads when they are earned
Sustained hard sessions or poor recovery signals reduce volume before performance falls, not after.
Built around your equipment
Free weights, cables, machines or bodyweight — the plan is assembled from the equipment you actually have.
Session-ready
Each day opens with one clear next step: the workout, the sets and the demonstration.
Start training with PumpCal.
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