Your training weekMonday, July 13
Day 1 · Legs

Sampson strength.
Earned daily.

Your next target is already set from your last session. Show up, log each set, and leave with measurable progress.

5 core + 2 optional 20 core sets About 70 minutes
Your split

Workout routines

Weekly sets150 core+12 optional
Workouts6 / 6planned
Current streak12 daysbest 19
New records4 PRsthis month
Weekly plan

This week

See the entire training rhythm before you lift. Workout days, recovery days, exercise count, and weekly targets all live in one focused view.

Current week

July 13 to July 19

Sampson Swole Academy

Leg day is ready.

Five core movements and two optional machine exercises, each with a specific video demonstration and exact sets and reps.

July through December 2026

Calendar

Every date follows your seven-day rotation. Switch months, select any day, and open its complete workout prescription.

July 2026

Day 1 · Monday, July 13

Legs

Your complete workout fills the page. Every exercise includes a movement visual and exact sets and reps.

Exercises07
Working sets26
Est. duration70 min
Full prescription

Today’s exercises

Movement database

Exercise library

Every movement stays visual. Use the built-in library or add your own exercise, image, equipment, muscle group, and coaching notes.

Barbell bench press

Primary chest · Secondary triceps and front delts

Last: 185 lb × 8Best: 225 lb × 3Video · Form cues

One-arm dumbbell row

Primary lats · Secondary rear delts and biceps

Last: 70 lb × 10Best: 80 lb × 8Video · Form cues

Dumbbell shoulder press

Primary shoulders · Secondary triceps

Last: 50 lb × 10Best: 60 lb × 7Video · Form cues

Barbell back squat

Primary quads and glutes · Secondary hamstrings

Last: 245 lb × 6Best: 285 lb × 3Video · Form cues

Neutral-grip pull-up

Primary lats · Secondary biceps and core

Last: Bodyweight × 9Best: +25 lb × 5Video · Form cues
Active session · Day 1

Legs

Complete each set and the rest timer starts automatically. Every exercise from your selected day appears below.

Performance

Progress

A focused view of strength, volume, consistency, and milestones. Gold marks proof of improvement, not decoration.

Est. bench 1RM242 lb+12 lb
Total volume214k lb+9.4%
Sessions3692% plan
Consistency8.7 / 10excellent
Strength trend

Estimated one-rep max

Bench press · 12 weeks
Recent achievements
◆
Bench press record225 lb × 3 reps
+5 lb
12
Training streak12 sessions on plan
Best
↑
Volume milestone50,000 lb this month
104%
Exercise added to your workout