No improvising around the gym. Log it, learn it, leave.
TODAY · FOUNDATION A
5 exercises · 15 working sets · about 45 min
THIS WEEK
FORM FOCUS
Feet shoulder-width. Lower only until your pelvis stays planted.
READINESS
Sleep 7h 12m · soreness low · last session 2 days ago
YOUR PROGRAM
Three full-body days, extra work for shoulders and triceps, no circus exercises.
Hack squat · Seated row · Shoulder press · Hammer curl · Overhead triceps
Leg press · Chest press · Lat pulldown · Lateral raise · Rope pushdown
Leg curl · Incline press · Seated row · Cable curl · Calf raise
Optional. It helps the cut without turning recovery into another workout.
FOUNDATION · 4 WEEKS
Stay inside the rep range. When every set reaches the top of the range with clean form, add the smallest available weight next time.
Stop with 3 reps left. Record comfortable starting weights.
Same exercises. Add reps before adding weight.
Push closer to 2 reps left on the final set.
Beat week 3 by one rep or the smallest load jump.
WEEKLY VOLUME
Prototype media: Free Exercise DB, public domain.
PROGRESS
Consistency first. Bodyweight, measurements and strength trends second.
BODYWEIGHT
CONSISTENCY
7 of 9 planned sessions completed. Missing one workout does not break anything; disappearing for three weeks does.
KEY LIFTS
MACHINE · QUADRICEPS
Demonstration images from Free Exercise DB.
WORKOUT SAVED
Your next target is already set from today’s numbers. No need to remember anything.