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Command Center · —
Week of —
Live data auto-updates · curated sections reviewed weekly
Syncing…
RecoveryLIVE
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HRV
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RHR
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Sleep
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Weight
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StepsLIVE
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Auto Readiness · Today
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Computed live from your recovery, HRV, and recent trend against your baseline.
Readiness ● LIVE
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Trend
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Last 7 days avg
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Weekly Changes Reviewed 24 Aug
Top Priorities Reviewed 24 Aug
Nervous System ● LIVE
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Computed from HRV trend, sleep consistency, and your crash-threshold rule.
HRV vs baseline—
Sleep consistency streak—
Consecutive low-recovery days—
Recent check-ins
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WHOOP · 14-Day Averages ● LIVE
Recovery
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HRV
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RHR
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Sleep Perf
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Sleep Consistency
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Avg Day Strain
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Day Ratings ● LIVE
Green (recovered, ≥67%)—
Yellow (moderate)—
Red (crash, <34%)—
Worst day (14d)—
Best day (14d)—
What the Data Says ● LIVE
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Today ● LIVE
Calories0 / 2,550
Protein0 / 145g
Carbs0g
Fat0 / 80g
Water0 / 3,000ml
Meal timing today
6am12pm6pm12am
Micronutrients ● LIVE
Today
7-Day Pattern
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Weight Trend ● LIVE
Latest logged—
7-day rolling average—
Trend—
Daily weight swings 0.5–1kg on water alone. The rolling average is the number that actually matters for maingain tracking.
Avoid / Limit From gut + blood report
Targets
Core Principles
Timing Matters
Never skip breakfast. Eat every 3–4 hours for stable blood sugar. Carbs concentrated around training.
Macros Matter
Protein target is non-negotiable. Fat cap protects against sneaky overshoot. Carbs fill the remainder.
Balance Matters
Every meal should have protein + one other macro. Standalone-carb hits spike + crash.
Fibre Matters
30+ different plant foods per week. Feeds beneficial gut bacteria you’re rebuilding.
Meal Rotation Diversity plan, updated 24 Aug
Weekly Structure 3 gym + 2 striking
Physique Priorities
Programme Structure
Recovery Rules
Day 1 · Push chest · shoulders · tris · legs (maint)
Big presses with the boys, then solo stay-back for lateral delts, tris, and neck.
With friends
Shared Compounds
Incline Dumbbell Press
Upper chest priority. Full stretch, stop 1–2 reps short.
3 × 6–8
RPE 8–9 · 2–3 min
Flat DB Press or Machine Press
Chest volume. Controlled tempo.
3 × 8–10
RPE 8 · 2 min
Overhead Press (DB or Machine)
Front delt + upper chest. Control the negative.
3 × 8–10
RPE 8 · 2 min
Hack Squat or Leg Press
Maintenance only. Never to failure.
2 × 8–10
RPE 7 · 2 min
Stay-back · solo
Priority Work
Cable Lateral Raise
Side delts. Strict form, no swing, control top and bottom.
4 × 12–20
RPE 8–9 · 60s
Rope Pushdown or Overhead Extension
Tricep fullness. Elbows fixed. Full range.
3 × 10–15
RPE 8 · 60–90s
Neck Flexion + Extension
Light plate or band. Smooth reps only, no forcing.
2 × 15–20
RPE 6–7 · 60s
Day 2 · Pull back · rear delts · biceps · abs
Heavy pulls with the boys, then solo stay-back for rear delts and abs.
With friends
Shared Compounds
Weighted Pull-up or Lat Pulldown
Lat width. Full stretch, pull elbows down. Control negative.
3 × 6–10
RPE 8–9 · 2–3 min
Chest-Supported Row
Upper back thickness. Pause at top. Chest stays on pad.
3 × 8–10
RPE 8 · 2 min
One-Arm Cable Row
Pull with your elbow. Full stretch each rep.
3 × 8–12
RPE 8 · 90s
EZ-Bar Curl or Cable Curl
Strict reps. Control the eccentric. No swinging.
3 × 8–12
RPE 8–9 · 60–90s
Stay-back · solo
Priority Work
Rear Delt Cable Fly or Reverse Pec Deck
Pause at peak every rep. High reps, strict form.
4 × 15–20
RPE 8–9 · 60s
Hanging Leg Raise
Tilt pelvis at top. No swinging.
3 × 10–15
RPE 8 · 60s
Cable Crunch
Heavy and controlled. Round into it. Progress the load.
3 × 10–15
RPE 8–9 · 60s
Lateral Neck Work
Light plate or band to each side. Smooth reps only.
