Routine · Heavier desk

Demo. The desk of a made-up lifter: 3 years, 3 routines, gyms on 5 continents. Look around; nothing here can be changed. Watch the live demo · Open the demo app

HeavierPhone app Watch app

495 sessions, 11729 sets, 36 movements at 14 gyms, 2023-11-08 to 2026-11-07. Drawn 2026-11-07 16:05 UTC from the Heavier record, as it stands this second.

Push Pull Legs active edit in the builder

next up Push · last done 2026-11-07 · 7 of 19 rising

1. Push next up

last done 2026-11-02 · 3 of 7 rising

volume per rotation in this block, 7.2 t to 8.2 t

Movement	Target	Last working set	Last 4	Best in block
Bench Press A	5 × 5-8	97.5 × 5 2026-11-02	rising	at its best
Overhead Press A	5 × 5-8	65 × 8 2026-11-02	not rising	at its best
Incline Dumbbell Press A	3 × 8-12	28 × 11 2026-11-02	rising	at its best
Cable Fly C	3 × 10-15	22.5 × 12 2026-11-02	rising	at its best
Lateral Raise A	3 × 12-15	16 × 13 2026-11-02	not rising	at its best
Triceps Pushdown C	3 × 10-12	50 × 11 2026-11-02	not rising	at its best
Dip B	3 × 8-15	20 reps 2026-11-02	not rising	at its best

2. Pull

last done 2026-11-07 · 2 of 7 rising

volume per rotation in this block, 8.6 t to 2.3 t

Movement	Target	Last working set	Last 4	Best in block
Deadlift A	5 × 3-5	182.5 × 3 2026-11-07	not rising	at its best
Pull-up B	3 × 5-12	16 reps 2026-11-07	not rising	at its best
Barbell Row A	5 × 6-10	80 × 8 2026-11-04	rising, unbroken	at its best
Lat Pulldown C	3 × 8-12	85 × 9 2026-11-04	not rising	at its best
Face Pull C	3 × 12-15	25 × 15 2026-11-04	rising	at its best
Rear Delt Fly A	3 × 12-15	10 × 13 2026-11-04	not rising	at its best
Barbell Curl A	3 × 8-12	47.5 × 9 2026-11-04	not rising	at its best

3. Legs

last done 2026-11-06 · 2 of 5 rising

volume per rotation in this block, 17.4 t to 19.6 t

Movement	Target	Last working set	Last 4	Best in block
Back Squat A	5 × 5-8	117.5 × 6 2026-11-06	rising	at its best
Romanian Deadlift A	5 × 8-10	132.5 × 8 2026-11-06	not rising	at its best
Leg Press C	3 × 10-15	210 × 10 2026-11-06	rising	at its best
Leg Curl C	3 × 10-12	70 × 10 2026-11-06	not rising	at its best
Standing Calf Raise C	3 × 12-15	90 × 13 2026-11-06	not rising	at its best
Plank B	3 × 45-120	not logged yet

Upper Lower edit in the builder

next up Upper A · last done 2025-10-23 · 13 of 25 rising

1. Upper A next up

last done 2025-10-17 · 2 of 7 rising

Movement	Target	Last working set	Last 4	Best in block
Bench Press A	5 × 5-8	97.5 × 5 2026-11-02	rising	at its best
Barbell Row A	5 × 6-10	80 × 8 2026-11-04	rising, unbroken	at its best
Overhead Press A	5 × 5-8	65 × 8 2026-11-02	not rising	at its best
Lat Pulldown C	3 × 8-12	85 × 9 2026-11-04	not rising	at its best
Lateral Raise A	3 × 12-15	16 × 13 2026-11-02	not rising	at its best
Barbell Curl A	3 × 8-12	47.5 × 9 2026-11-04	not rising	at its best
Triceps Pushdown C	3 × 10-12	50 × 11 2026-11-02	not rising	at its best

2. Lower A

last done 2025-10-20 · 2 of 5 rising

Movement	Target	Last working set	Last 4	Best in block
Back Squat A	5 × 5-8	117.5 × 6 2026-11-06	rising	at its best
Romanian Deadlift A	5 × 8-10	132.5 × 8 2026-11-06	not rising	at its best
Leg Press C	3 × 10-15	210 × 10 2026-11-06	rising	at its best
Leg Curl C	3 × 10-12	70 × 10 2026-11-06	not rising	at its best
Standing Calf Raise C	3 × 12-15	90 × 13 2026-11-06	not rising	at its best
Plank B	3 × 45-120	not logged yet

3. Upper B

last done 2025-10-21 · 6 of 7 rising

Movement	Target	Last working set	Last 4	Best in block
Incline Bench Press A	5 × 6-10	60 × 8 2025-10-21	rising	at its best
Chin-up B	3 × 6-12	17 reps 2025-10-21	not rising	at its best
Dumbbell Shoulder Press A	3 × 8-12	26 × 10 2026-08-19	rising	at its best
Seated Cable Row C	3 × 8-12	70 × 10 2025-10-21	rising, unbroken	at its best
Cable Fly C	3 × 10-15	22.5 × 12 2026-11-02	rising	at its best
Hammer Curl A	3 × 8-12	18 × 11 2025-10-21	rising	at its best
Overhead Triceps Extension C	3 × 10-12	32.5 × 10 2025-10-21	rising	at its best

4. Lower B

last done 2025-10-23 · 3 of 6 rising

Movement	Target	Last working set	Last 4	Best in block
Deadlift A	5 × 3-5	182.5 × 3 2026-11-07	not rising	at its best
Front Squat A	5 × 5-8	70 × 8 2025-10-23	rising	at its best
Hip Thrust A	5 × 8-12	92.5 × 9 2025-10-23	rising, unbroken	at its best
Leg Extension C	3 × 10-15	55 × 12 2025-10-23	rising, unbroken	at its best
Standing Calf Raise C	3 × 12-15	90 × 13 2026-11-06	not rising	at its best
Hanging Leg Raise B	3 × 8-15	20 reps 2025-10-23	not rising	at its best
Farmer's Walk A	3 × 30-45	not logged yet

Full Body edit in the builder

next up Full Body A · last done 2024-10-25 · 4 of 11 rising

1. Full Body A next up

last done 2024-10-23 · 3 of 5 rising

Movement	Target	Last working set	Last 4	Best in block
Back Squat A	5 × 5-8	117.5 × 6 2026-11-06	rising	at its best
Bench Press A	5 × 5-8	97.5 × 5 2026-11-02	rising	at its best
Barbell Row A	5 × 6-10	80 × 8 2026-11-04	rising, unbroken	at its best
Lateral Raise A	3 × 12-15	16 × 13 2026-11-02	not rising	at its best
Barbell Curl A	3 × 8-12	47.5 × 9 2026-11-04	not rising	at its best
Plank B	3 × 45-120	not logged yet

2. Full Body B

last done 2024-10-25 · 1 of 6 rising

Movement	Target	Last working set	Last 4	Best in block
Deadlift A	5 × 3-5	182.5 × 3 2026-11-07	not rising	at its best
Overhead Press A	5 × 5-8	65 × 8 2026-11-02	not rising	at its best
Pull-up B	3 × 5-12	16 reps 2026-11-07	not rising	at its best
Bulgarian Split Squat A	3 × 8-12	26 × 8 2024-10-25	rising	at its best
Triceps Pushdown C	3 × 10-12	50 × 11 2026-11-02	not rising	at its best
Hanging Leg Raise B	3 × 8-15	20 reps 2025-10-23	not rising	at its best

Training blocks Measured

block 1 running, 52.3 weeks, 166 sessions · 1 rising unbroken, 0 under their block best

#	start	end	weeks	sessions	rotations	volume
1	2025-11-07	2026-11-07	52.3	166	55	up	running

Inside the current block

Legs

55 rotations · 17.4t to 19.6t

Pull

56 rotations · 8.6t to 2.3t

Push

55 rotations · 7.2t to 8.2t

Progression, movement by movement

movement	working set, last	last 4	best in block	sessions
Back Squat	117.5 × 6	rising	at its best	55
Barbell Curl	47.5 × 9	not rising	at its best	55
Barbell Row	80 × 8	rising, unbroken	at its best	55
Bench Press	97.5 × 5	rising	at its best	55
Cable Fly	22.5 × 12	rising	at its best	55
Deadlift	182.5 × 3	not rising	at its best	56
Face Pull	25 × 15	rising	at its best	55
Incline Dumbbell Press	28 × 11	rising	at its best	55
Lat Pulldown	85 × 9	not rising	at its best	55
Lateral Raise	16 × 13	not rising	at its best	55
Leg Curl	70 × 10	not rising	at its best	55
Leg Press	210 × 10	rising	at its best	55
Overhead Press	65 × 8	not rising	at its best	55
Rear Delt Fly	10 × 13	not rising	at its best	55
Romanian Deadlift	132.5 × 8	not rising	at its best	55
Standing Calf Raise	90 × 13	not rising	at its best	55
Triceps Pushdown	50 × 11	not rising	at its best	55