Demo · Sample data
Good evening, Marcus.

Winding down — here's where things stand.

Upper Body · Strength — ~52 min

Your focus for today · Strength block, Week 3 of 4

Controlled lowering strengthens connective tissue and builds foundational stability — the base for the power work ahead.

▶START WORKOUT →
Latest results
New ✦

Your results are in ✦

Reviewed and released by your clinical team.

Fuel

~1,800 cal · 140g protein left today

A protein-forward dinner keeps you on target.

Log a meal →
Your coach
DO
Daniel2h ago
How's the energy this morning? Ready to move some weight?
✦ Alyza — log a meal, move a workout, ask why. Anytime. →
Lab work
Your results.

From your assessment on June 2, 2026.

TH
Tyra Hepworth, DNP
Reviewed & released June 3

WHAT'S STRONG

✓ Testosterone is solidly optimal. Recovery and training output have a strong foundation.
✓ Lipids look excellent. ApoB well inside your optimal zone.

WHAT WE'RE DOING ABOUT IT

1  Bring vitamin D into the optimal zone
2  Protect sleep to support cortisol rhythm
Blood markers42 measured
31 optimal8 borderline3 watch
Hormones
Testosterone, total612 ng/dL
Optimal 550–900 · your zone, not the population's
Vitamin D38 ng/mL
Optimal 50–80
In your plan →
ApoB68 mg/dL
Optimal < 80

DEXA body composition

Lean 152 lbFat 18.2%Bone
Body fat18.2 %
Optimal for your age & goal 12–20%
Fitness
Your training.

Build strength while protecting your shoulders and sleep.

Upper Body · Strength — ~52 min

Strength block · Week 3 of 4

▶START WORKOUT →
This week
Mon
Lower ✓
Tue
Zone 2 ✓
Wed
Upper
Thu
Rest
Fri
Lower
Sat
Run
Sun
Rest
This week's focus

Own the eccentric

Three seconds down on every main lift. Control now becomes power later in the block.

10
JUN
Lower Body · Hypertrophy
48 min · 18.2t volume · 21 sets
›
✦
Alyza
Your personal health assistant
Why is vitamin D in my plan?
Upper Body · Strength
Block A · Bench Press
Set 2 of 4 · 6 reps @ RIR 2
Coach's cue
Three seconds down. Own the eccentric — control now becomes power later in the block.
Set 1185 lb × 6 ✓
Set 2185 lb × —
Set 3185 lb
Set 4185 lb
1:30 Rest
Up next: Chest-Supported Row · 4 × 8