🦇 Alfred Fitness Dashboard

Overview

Log Workout

Strength

Schedule

Body Comp

Current Weight

225

lbs · baseline Feb 9, 2026

Lean Mass

172.7

lbs · DEXA baseline

Target: 188–193 lbs

Body Fat %

17.7

% · DEXA baseline

Target: 14–15%

Program Phase

Planet Fitness

Phase 1

Foundation · Weeks 1–6

PPL × 2 · 6 days/week

DEXA Baseline — Feb 9, 2026

Total Mass (DEXA)218.6 lbs

Lean Mass172.7 lbs

Fat Mass37.1 lbs

Body Fat %17.7%

Arm Lean24.7 lbs

Leg Lean64.0 lbs

Trunk Lean76.2 lbs

Visceral Fat0.62 lbs ✅

Bone Density97th centile 🦴

RMR2,035 cal/day

6-Month Goal (Aug 2026)

Target Weight~232–235 lbs

Target Lean Mass188–193 lbs

Target Body Fat14–15%

Lean Mass to Gain+15–20 lbs

Fat to Lose–5 lbs

Daily Calories3,200–3,500

Daily Protein200–220g

Next DEXA~Aug 2026

Lean Mass Progress

0 / 20 lbs gained

Top Lifts (All-Time PRs)

Log a Set

Recent Workout Log

Date	Session	Exercise	Sets×Reps	Weight

Squat Progression

Incline Bench Progression

Romanian Deadlift Progression

Pull-up Progression

Strength Targets vs Current PRs

Weekly Training Schedule

Mon

Push A

Tue

Pull A

Wed

Legs A

Thu

Push B

Fri

Pull B

Sat

Legs B

Sun

Rest + Mobility

Phase Timeline

Phase 1 (Wk 1–6)Foundation · Planet Fitness

Deload Week 6Recovery

Phase 2 (Wk 7–12)Intensification · Full Gym

Deload Week 12Recovery

Phase 3 (Wk 13–18)Volume Accumulation

Deload Week 18Recovery

Phase 4 (Wk 19–24)Peak Hypertrophy

DEXA Re-scan~Aug 2026

Daily Mobility (10 min)

1. Hip 90/90 stretch60s each

2. Thoracic rotation10 reps/side

3. World's greatest stretch5 reps/side

4. Band pull-aparts20 reps

5. Hamstring stretch45s each

6. Hip flexor stretch45s each

7. Shoulder circles10 reps

Weight History

Estimated Body Composition

Update Body Stats

* For accurate lean mass, get a DEXA scan. Estimate BF% from progress photos or calipers.