Neural Fitness Interface

Gym App // Operator Console
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Workout output

Latest Workout Plan

fullmission_1782163768@example.com Gain Muscle 3 Day Split
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Plan Name Bodybuilding Gain Muscle Plan
Created 2026-06-24
Total Days 3
Goal Gain Muscle
Day 1 Day 2 Day 3
D01

Focus module

Push

7 exercise modules loaded
Exercise Load
0/7 Logged Today

Warm-up

  • 5 minutes light cardio
  • Dynamic mobility for the session focus
  • 2 ramp-up sets for the first main lift

Stretching

  • No stretching listed.

Main Exercises

7 Loaded
  1. Dumbbell Bench Press

    Heavy chest press. Beginner volume adjusted.

    3 sets 5-8 reps 120 sec rest
    Latest Log 20.0 kg × 10
    Today Not logged
  2. Pec Deck Fly

    Upper chest support.

    3 sets 8-10 reps 90 sec rest
    Latest Log No log yet
    Today Not logged
  3. Machine Chest Press

    Also hits triceps.

    3 sets 8-10 reps 90 sec rest
    Latest Log No log yet
    Today Not logged
  4. Cable Fly

    Constant chest tension.

    3 sets 12-15 reps 60 sec rest
    Latest Log No log yet
    Today Not logged
  5. Cable Lateral Raise

    Side delt focus.

    3 sets 12-20 reps 45 sec rest
    Latest Log No log yet
    Today Not logged
  6. Cable Curl

    Elbow control.

    3 sets 10-15 reps 60 sec rest
    Latest Log No log yet
    Today Not logged
  7. Hammer Curl

    Long-head emphasis.

    3 sets 10-12 reps 60 sec rest
    Latest Log No log yet
    Today Not logged

Cooldown

  • 2-3 minutes easy cooldown cardio
  • Full-body mobility reset
  • Deep breathing for recovery
D02

Focus module

Pull

7 exercise modules loaded
Exercise Load
0/7 Logged Today

Warm-up

  • 5 minutes easy cardio or jump rope
  • Band pull-aparts and shoulder circles
  • 2 ramp-up sets for your first upper-body lift

Stretching

  • No stretching listed.

Main Exercises

7 Loaded
  1. Lat Pulldown

    Main back width lift. Beginner volume adjusted.

    3 sets 6-10 reps 120 sec rest
    Latest Log No log yet
    Today Not logged
  2. 3 sets 8-12 reps 90 sec rest
    Latest Log No log yet
    Today Not logged
  3. Reverse Pec Deck

    Upper-back thickness. Beginner volume adjusted.

    3 sets 8-12 reps 90 sec rest
    Latest Log No log yet
    Today Not logged
  4. Seated Row

    Rear delt and shoulder health.

    3 sets 12-15 reps 60 sec rest
    Latest Log No log yet
    Today Not logged
  5. Face Pull

    Isolation work.

    3 sets 12-20 reps 45 sec rest
    Latest Log No log yet
    Today Not logged
  6. Biceps Curl

    Forearm and brachialis.

    3 sets 10-12 reps 60 sec rest
    Latest Log No log yet
    Today Not logged
  7. Incline Dumbbell Curl

    Constant biceps tension.

    3 sets 10-15 reps 60 sec rest
    Latest Log No log yet
    Today Not logged

Cooldown

  • 2-3 minutes easy walk or bike
  • Chest, lat, and shoulder stretching
  • Deep breathing for recovery
D03

Focus module

Legs

7 exercise modules loaded
Exercise Load
0/7 Logged Today

Warm-up

  • 5 minutes light cardio
  • Dynamic leg swings and hip openers
  • 2 ramp-up sets for your first lower-body lift

Stretching

  • No stretching listed.

Main Exercises

7 Loaded
  1. Hack Squat

    Main lower-body lift. Beginner volume adjusted.

    3 sets 5-8 reps 150 sec rest
    Latest Log No log yet
    Today Not logged
  2. Step-Up

    Posterior chain. Beginner volume adjusted.

    3 sets 6-10 reps 120 sec rest
    Latest Log No log yet
    Today Not logged
  3. Leg Extension

    High quad volume.

    3 sets 10-15 reps 90 sec rest
    Latest Log No log yet
    Today Not logged
  4. Reverse Lunge

    Glutes also involved.

    3 sets 10 each side reps 75 sec rest
    Latest Log No log yet
    Today Not logged
  5. Abductor Machine

    Quad finisher.

    3 sets 12-15 reps 60 sec rest
    Latest Log No log yet
    Today Not logged
  6. Lying Leg Curl

    Hamstring finisher.

    3 sets 10-15 reps 60 sec rest
    Latest Log No log yet
    Today Not logged
  7. Leg Press

    Controlled stretch. Beginner volume adjusted.

    3 sets 12-20 reps 45 sec rest
    Latest Log No log yet
    Today Not logged

Cooldown

  • 2-3 minutes easy walk or bike
  • Hamstring, quad, and hip flexor stretching
  • Deep breathing for recovery