YOUR STRENGTH SYSTEM

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Sign in to access your training plan and workout history.

12-WEEK BLOCK
●Connecting to Bench Lab cloud…
YOUR STRENGTH BLUEPRINT

Build a bigger bench.

Greg Nuckols-inspired intermediate 3×/week plan · Auto-calculated loading · Real workout logs

Starting 1RM
285lb
Current training max
285lb
Estimated best 1RM
—lb
Sessions logged
0/ 36
WORKOUT BUILDER

Training plan

CYCLE 01
SELECT WEEK

Monday · Volume

Week 1 · Day 1

NOT STARTED
Set
Weight
Target
Actual
Done
0 / 0 sets completed

Record actual reps and check completed sets. Your AMAP result updates your training max for the next week. Workouts save locally and sync to Supabase when signed in.

Training template adapted from the intermediate medium-volume bench schedule discussed in this conversation. This is an independent tracker, not an official Stronger by Science product. Loading rounds to the nearest 5 lb. Stop sets if technique deteriorates; use spotter or safeties for heavy work. Cloud sync requires signing in to your Bench Lab account. Export backups regularly.

Program settings

Changing your starting max recalculates all percentages. Existing workout logs remain, so reset logs if starting a completely new program.

Cloud sync

Your Bench Lab cloud database is configured. Sign in with your email and password to sync workouts across devices.

New account? Choose Create account. Supabase may require email confirmation once. Existing magic-link users can create a password with the reset option below.

Not signed in.

First-time setup: Create the database table using the included SQL file. After signing in, choose Upload local data if this browser contains your previous workouts, or Load cloud data to restore workouts from another device. Once linked, changes sync automatically. Keep this website at one stable HTTPS address for consistent login and storage.