Workouts
Workout routines, progress tracking, and training notes.
Current Program
Type: (Strength, Hypertrophy, Endurance, etc.)
Frequency: days per week
Goals:
- Goal 1
- Goal 2
Weekly Schedule
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Progress Tracking
Current benchmarks:
| Lift | Current | Previous | Goal |
|---|---|---|---|
| Squat | |||
| Deadlift | |||
| Bench Press | |||
| Overhead Press |
Body measurements:
- Weight:
- Body Fat %:
- Waist:
- Chest:
- Arms:
Workout Templates
Upper Body:
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Bench Press | 3-4 | 6-8 | |
| Rows | 3-4 | 6-8 | |
| Overhead Press | 3 | 8-10 |
Lower Body:
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Squat | 3-4 | 6-8 | |
| Deadlift | 3 | 5 | |
| Lunges | 3 | 10 each |
Recovery
Sleep: hours/night
Nutrition:
Deload schedule: Every ___ weeks
Training Philosophy
- Progressive overload
- Consistency > intensity
- Recovery is when you grow
- Form > weight
Goals
Short-term (3 months):
- [ ] Goal 1
- [ ] Goal 2
Long-term (1+ years):
- [ ] Goal 1
- [ ] Goal 2
Notes
Add your workout notes below
Form Reminders
Squat: Feet shoulder-width, chest up, depth below parallel
Deadlift: Bar over mid-foot, flat back, drive through floor
Bench: Arch back, feet flat, bar to mid-chest