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Get a personalized program in 2 steps.

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Nutrition

Muscle Map

Weekly load

82/98

UnderOKOn target

Selected

100%

Chest

18 / 16 sets this week

Sets

18

Protein

56g

Volume on target — keep recovery high.

Day streak

0 d

Weekly volume

Starter plan

Your captain is preparing your personalized program.

Today's plan

Starter Workout · 4 exercises

Goblet Squat

3 × 10

12kg

Push-up

3 × 12

BW

Dumbbell Row

3 × 10

10kg

Plank

3 × 30s

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Quick actions