RECOVERY

Body

Fatigue cools over ~48h

Volume audit

13/16 muscle groups in the target range (10–20 sets/wk, 2×)

Traps 9.3/wk · 2× add ~1 set
Lats 9.6/wk · 2× add ~1 set
Abs 6/wk · 2× add ~4 sets

Muscle status

Chest
0% 0/wk
Front Delts
0% 0/wk
Side Delts
0% 0/wk
Rear Delts
0% 0/wk
Biceps
0% 0/wk
Triceps
0% 0/wk
Forearms
0% 0/wk
Traps
0% 0/wk
Lats
0% 0/wk
Upper Back
0% 0/wk
Lower Back
0% 0/wk
Abs
0% 0/wk
Quads
0% 0/wk
Hamstrings
0% 0/wk
Glutes
0% 0/wk
Calves
0% 0/wk

Weekly sets target band 10–20 effective sets. under · in band · over.