Workout templates

Browse full-body templates and logged workout activity.

Workout A

Bench Press, Back Squat, Romanian Deadlift, Dumbbell Shoulder Press, Seated Cable Row, Rare Delt Fly, Pallof Press, Calf Press

Incline Bench Press, Bulgarian Split Squat, Lat Pulldown, Cable Lateral Raise, Leg Curl, Dead Bug

Dip, Leg Press, Single-Arm Cable Row, Dumbbell Romanian Deadlift, EZ-Bar Curl, Triceps Push Down, Farmer Carry

Completed working sets since Sunday. Secondary work counts as half a set, except arms track direct sets only.

Closed ring = minimum weekly target reached.

chest5 / 8-12

Below target

back3 / 10-14

Below target

shoulders3.5 / 8-12

Below target

quads3 / 8-12

Below target

hamstrings3.5 / 6-10

Below target

biceps2 / 4-8

Below target

triceps3 / 4-8

Below target

Bench Press - 3s: 50x8 60x8x2

Back Squat - 3s: 70x10 80x10x2

Dumbbell Shoulder Press - 2s: 17.5x10 20x10

Seated Cable Row - 3s: 50x8 60x8x2

Barbell Curl - 2s: 25x10x2

Calf Press - 2s: 95x10x2

Leg Curl - 2s: 40x10x2

Pec Deck Fly - 2s: 35x10 40x10

Overhead Triceps Extension - 1s: 17.5x12

Cable Triceps Pushdown - 2s: 21.3x10 21.3x9