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PHMission Control Guide

Session Plans

Current applied workout templates, ordered by staleness. The editor is open exactly as a live plan appears, with every write control disabled.

Representative last-run dateThe plan structures, exercise counts and loaded-set counts below are the approved actual snapshot. One last-run date is representative rather than recorded: Intermediate — Arms carries a stand-in date so the card can show the overdue state the staleness ordering exists to demonstrate. Every other date on this page is actual.

Intermediate — Chest

current applied revision · static snapshot
Exercises
18
current applied plan
Plan steps
39
loaded + timed work
Loaded sets
28
working prescription
Setup changes
8
from the current order
Static Guest Mode. Reordering, set edits, preview, and device writes are disabled. The plan structure below is the actual approved Chest snapshot.
  1. 1Neck StretchNo cable · Mobility45 sec left / right
  2. Re-rig · none → platform
  3. 2Aerobic Skiing (Straight Arms)Ski handles · Warm-up8 min · 20 lb
  4. Re-rig · platform → none
  5. 3Pec Minor StretchNo cable · Mobility45 sec left / right
  6. 4Anterior Deltoid StretchNo cable · Mobility45 sec left / right
  7. Re-rig · none → platform
  8. 5Incline Dual-Handle Chest PressBench · handles · Loaded12 × 45 · 12 × 38 · 12 × 38 lb
  9. 6Barbell Bench PressBench · barbell · Loaded3 × 10 · 66 lb
    Per-set editorBarbell Bench Press · current applied values
    1repslb2repslb3repslb
  10. Re-rig · platform → frame
  11. 7Half-kneeling Single-Arm Neutral-Grip Shoulder PressHandle · Loaded14 × 32 lb · left / right
  12. 8Standing Single-Arm High-to-Low Chest PressHandle · Loaded12 × 16 lb · left / right
  13. Re-rig · frame → platform
  14. 9Incline Dual-Handle Low-to-High Chest FlyBench · handles · Loaded14 × 30 · 14 × 28 · 12 × 28 lb
  15. Re-rig · platform → frame
  16. 10Standing Single-Arm Low-to-High Cross FlyHandle · Loaded12 × 12 lb · left / right
  17. 11Standing Tricep Rope Low-to-High WoodchopsRope · Loaded14 × 26 lb · left / right
  18. 12Standing Single-Leg Hip ExtensionAnkle strap · Loaded12 × 68 lb · left / right
  19. Re-rig · frame → platform
  20. 13Supine Single-Arm Triceps PushBench · handle · Loaded4 × 14 · 32 lb · alternating
  21. 14Seated Tricep Rope CrunchBench · rope · Loaded2 × 12 · 42 lb
  22. Re-rig · platform → none
  23. 15Chest StretchNo cable · Mobility45 sec left / right
  24. 16Half-Kneeling Dynamic Multi-Angle Hip Flexor StretchNo cable · Mobility45 sec left / right
  25. 17Spinal StretchNo cable · Mobility45 sec left / right
  26. 18Butterfly StretchNo cable · Mobility45 sec