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

Bench Press · Barbell

Est. max 60 lb▲ 1.2 lb/wk over 90 days

404550556008-0410-12

tap the chart for a session's numbers

Sessions

  • Oct 1233×1045×1045×10best
  • Sep 1433×1043×1043×10 F
  • Aug 2433×1033×1045×9
  • Aug 1833×1033×1045×8
  • Aug 433×1033×1033×10

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

All time

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

017,227 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