Nates Gym
WorkoutPlanLibraryClients
WorkoutPlanLibraryClients

Clients

  • Arnold
  • Gabriel
  • Gigi
  • Lidia
  • Natetrainer
  • Vivica
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Vivica

Age
28 yrs
Body weight
— lb
Sessions
7
Last trained
2026-10-12
Start workout
Progress Log Profile

Lifts

  • Bench PressBarbell · 13d ago60 lb▲
  • Bicep CurlDumbbell · 13d ago27 lb▲
  • Calf RaiseDumbbell · 13d ago45 lb▼
  • Face PullBand · 13d ago13 lb
  • Lateral RaiseDumbbell · 13d ago21 lb
  • Pallof PressBand · 13d ago23 lb
  • Shoulder PressBarbell · 13d ago44 lb
  • Single-Arm RowDumbbell · 13d ago33 lb▼
  • SquatBarbell · 13d ago87 lb▲
  • Hanging Knee RaiseBodyweight · 5 wk ago—
  • Banded Clam ShellBand · 7 wk ago—
  • Dead BugBodyweight · 7 wk ago—
  • DeadliftBarbell · 7 wk ago97 lb
  • Hip ThrustBarbell · 7 wk ago127 lb
  • Incline Bench PressBarbell · 7 wk ago111 lb
  • Tricep ExtensionDumbbell · 7 wk ago27 lb
All lifts

Calf Raise · Dumbbell

Est. max 45 lb▼ 4.8 lb/wk over 90 days

0255008-0410-12

tap the chart for a session's numbers

Sessions

  • Oct 120×200×200×20
  • Aug 3115×1015×1015×10
  • Aug 2415×1515×1515×15
  • Aug 1815×1515×1515×15best
  • Aug 415×1215×1215×12 F

Recent workouts

  • ▸▾2026-10-12Full Body - SquatRPE 10felt goodSquat 87 · Bench Press 60

    SquatBarbell3/3

    • 1.10 reps · 45 lb
    • 2.10 reps · 45 lb
    • 3.10 reps · 65 lb

    Bench PressBarbell3/3

    • 1.10 reps · 33 lb
    • 2.10 reps · 45 lb
    • 3.10 reps · 45 lb

    Single-Arm RowDumbbell3/3

    • 1.10 × 2 sides · 20 lb ea (20 total)
    • 2.10 × 2 sides · 20 lb ea (20 total)
    • 3.10 × 2 sides · 20 lb ea (20 total)

    Shoulder PressBarbell3/3

    • 1.10 reps · 33 lb
    • 2.10 reps · 33 lb
    • 3.7 reps · 33 lb · to failure

    Bicep CurlDumbbell3/3

    • 1.10 reps · 10 lb ea (20 total)
    • 2.10 reps · 10 lb ea (20 total)
    • 3.10 reps · 10 lb ea (20 total)

    Lateral RaiseDumbbell3/3

    • 1.10 reps · 5 lb ea (10 total)
    • 2.10 reps · 8 lb ea (16 total)
    • 3.10 reps · 8 lb ea (16 total)

    Calf RaiseDumbbell3/3

    • 1.20 reps · 0 lb ea (0 total)
    • 2.20 reps · 0 lb ea (0 total)
    • 3.20 reps · 0 lb ea (0 total)

    Face PullBand3/3

    • 1.10 reps · orange band
    • 2.10 reps · orange band
    • 3.10 reps · orange band

    Pallof PressBand3/3

    • 1.10 × 2 sides · red band
    • 2.10 × 2 sides · red band
    • 3.10 × 2 sides · red band
    View session
  • ▸▾2026-09-14Full Body - SquatRPE 8felt goodSquat 87 · Bench Press 57

    SquatBarbell3/3

    • 1.10 reps · 33 lb
    • 2.10 reps · 33 lb
    • 3.10 reps · 65 lb

    Bench PressBarbell3/3

    • 1.10 reps · 33 lb
    • 2.10 reps · 43 lb
    • 3.10 reps · 43 lb · to failure

    Single-Arm RowDumbbell

  • ▸▾2026-08-31Full Body - DeadliftRPE 7felt normalHip Thrust 127 · Deadlift 97

    DeadliftBarbell3/3

    • 1.10 reps · 53 lb
    • 2.10 reps · 63 lb
    • 3.10 reps · 73 lb · RIR 2

    Incline Bench PressBarbell3/3

    • 1.10 reps · 33 lb
    • 2.5 reps · 45 lb
    • 3.5 reps · 45 lb

    Hip ThrustBarbell

  • ▸▾2026-08-24Full Body - SquatRPE 8felt tiredSquat 87 · Bench Press 59

    SquatBarbell3/3

    • 1.10 reps · 45 lb
    • 2.10 reps · 65 lb
    • 3.10 reps · 65 lb

    Bench PressBarbell3/3

    • 1.10 reps · 33 lb
    • 2.10 reps · 33 lb
    • 3.9 reps · 45 lb

    Single-Arm RowDumbbell

  • ▸▾2026-08-18Full Body - SquatRPE 9felt goodSquat 87 · Bench Press 57

    SquatBarbell3/3

    • 1.10 reps · 45 lb
    • 2.10 reps · 65 lb
    • 3.10 reps · 65 lb

    Bench PressBarbell3/3

    • 1.10 reps · 33 lb
    • 2.10 reps · 33 lb
    • 3.8 reps · 45 lb

    Single-Arm RowDumbbell

Tap a row for its sets.

Muscle work

WeekProgramAll time

Week of 2026-10-19

Upper Chest (Clavicular Pec)Upper Chest (Clavicular Pec)Mid Chest (Sternal Pec)Mid Chest (Sternal Pec)Lower Chest (Costal Pec)Lower Chest (Costal Pec)Front DeltsFront DeltsSide DeltsSide DeltsSerratus AnteriorSerratus AnteriorBicepsBicepsForearms / GripForearms / GripAbdominalsObliquesObliquesHip FlexorsHip FlexorsQuadsQuadsAdductors (Inner Thigh)Adductors (Inner Thigh)Tibialis (Shin)Tibialis (Shin)TrapsRhomboids / Mid BackRhomboids / Mid BackLatsLatsLower Back (Erectors)Rear DeltsRear DeltsRotator CuffRotator CuffTricepsTricepsGlutes (Max)Glutes (Max)Glute Med (Hip Abductors)Glute Med (Hip Abductors)HamstringsHamstringsCalvesCalves

tap a muscle for numbers

00 lb·reps
▸▾ How numbers work

Est. max is an estimated one-rep max (Epley: load × (1 + reps/30)) from completed working sets — warmups never count. Dumbbell loads are total pounds across both implements; bodyweight-gear estimates move with weigh-ins. ▲/▼ beside it means it's trending up or down over the last 90 days (needs 3+ sessions across 2+ weeks).

Sessionslist every working set as entered — dumbbells per hand, bands by color, "F" = to failure — and the dot beside a lift is its primary muscle group.

Muscle work is score-weighted volume: each set counts toward every muscle it trains, scaled by how directly it trains it. Tap a region for its numbers; hatched regions are hip-band work — reps, never pounds — on their own scale. Dashed outlines mark deep muscles drawn as callouts.

3/3
  • 1.10 × 2 sides · 25 lb ea (25 total)
  • 2.10 × 2 sides · 25 lb ea (25 total)
  • 3.10 × 2 sides · 25 lb ea (25 total)

Shoulder PressBarbell3/3

  • 1.10 reps · 33 lb
  • 2.10 reps · 33 lb
  • 3.10 reps · 33 lb

Bicep CurlDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 10 lb ea (20 total)
  • 3.10 reps · 10 lb ea (20 total)

Lateral RaiseDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 8 lb ea (16 total)
  • 3.10 reps · 8 lb ea (16 total)

Hanging Knee RaiseBodyweight3/3

  • 1.10 reps
  • 2.10 reps
  • 3.15 reps

Face PullBand3/3

  • 1.10 reps · orange band
  • 2.10 reps · orange band
  • 3.10 reps · orange band

Pallof PressBand3/3

  • 1.10 × 2 sides · red band
  • 2.10 × 2 sides · red band
  • 3.10 × 2 sides · red band
View session
3/3
  • 1.10 reps · 95 lb
  • 2.10 reps · 95 lb
  • 3.10 reps · 95 lb

Tricep ExtensionDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 10 lb ea (20 total)
  • 3.10 reps · 10 lb ea (20 total)

Lateral RaiseDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 8 lb ea (16 total)
  • 3.10 reps · 8 lb ea (16 total)

Calf RaiseDumbbell3/3

  • 1.10 reps · 15 lb ea (30 total)
  • 2.10 reps · 15 lb ea (30 total)
  • 3.10 reps · 15 lb ea (30 total)

Dead BugBodyweight3/3

  • 1.10 reps · BW+5 lb
  • 2.10 reps · BW+5 lb
  • 3.10 reps · BW+5 lb

Banded Clam ShellBand3/3

  • 1.30s · medium band
  • 2.30s · medium band
  • 3.30s · medium band
View session
3/3
  • 1.10 × 2 sides · 25 lb ea (25 total)
  • 2.10 × 2 sides · 25 lb ea (25 total)
  • 3.10 × 2 sides · 25 lb ea (25 total)

Shoulder PressBarbell3/3

  • 1.10 reps · 33 lb
  • 2.10 reps · 33 lb
  • 3.10 reps · 33 lb

Bicep CurlDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 8 lb ea (16 total)
  • 3.10 reps · 8 lb ea (16 total)

Lateral RaiseDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 8 lb ea (16 total)
  • 3.10 reps · 8 lb ea (16 total)

Calf RaiseDumbbell3/3

  • 1.15 reps · 15 lb ea (30 total)
  • 2.15 reps · 15 lb ea (30 total)
  • 3.15 reps · 15 lb ea (30 total)

Face PullBand3/3

  • 1.10 reps · orange band
  • 2.10 reps · orange band
  • 3.10 reps · orange band

Pallof PressBand3/3

  • 1.10 × 2 sides · red band
  • 2.10 × 2 sides · red band
  • 3.10 × 2 sides · red band
View session
3/3
  • 1.10 × 2 sides · 20 lb ea (20 total)
  • 2.10 × 2 sides · 20 lb ea (20 total)
  • 3.10 × 2 sides · 25 lb ea (25 total)

Shoulder PressBarbell3/3

  • 1.10 reps · 33 lb
  • 2.10 reps · 33 lb
  • 3.10 reps · 33 lb

Bicep CurlDumbbell3/3

  • 1.10 reps · 8 lb ea (16 total)
  • 2.10 reps · 8 lb ea (16 total)
  • 3.10 reps · 8 lb ea (16 total)

Lateral RaiseDumbbell3/3

  • 1.10 reps · 5 lb ea (10 total)
  • 2.10 reps · 8 lb ea (16 total)
  • 3.10 reps · 8 lb ea (16 total)

Calf RaiseDumbbell3/3

  • 1.15 reps · 15 lb ea (30 total)
  • 2.15 reps · 15 lb ea (30 total)
  • 3.15 reps · 15 lb ea (30 total)

Face PullBand1/3

  • 1.10 reps · orange band
  • 2.10 reps · orange band · skipped
  • 3.10 reps · orange band · skipped

Pallof PressBand3/3

  • 1.10 × 2 sides · red band
  • 2.10 × 2 sides · red band
  • 3.10 × 2 sides · red band
View session