ASCEND

TRAIN WITH PURPOSE.

Wednesday · Week 1 of 16

Good morning, Javier.

Your plan is clear. Focus on today’s work.

Today’s workout

Lower Body

50–60 min

6 exercises · strength foundation

Hack Squat or Leg Press

Dumbbell Goblet Squat

Leg Curl

Leg Extension

Calf Raise

Cable Crunch

Beginner Muscle Foundation

1 / 16

78.7 kg

Current weight

85 kg

Target weight

Daily nutrition

2,900

Calories

165 g

Protein

390 g

Carbs

80 g

Fat

Today’s insight

Recovery is part of the programme.

Training creates the signal. Food, sleep and time allow your body to adapt to it.

Coach note

I noticed you have been using the same weight. That is okay. Progress is not always about adding more weight. Next session, we will aim for one additional repetition instead. Small wins become big changes.