Workout Tracker

Day 1: Chest

Pec deck, incline press + Biceps finisher

ChestBicepsCardio optional

Chest

Pec Deck

4×12–15

Full stretch at bottom, hard squeeze at peak

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Incline Bench Press

4×8–10

Elbows at 45°, control the descent

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Cable Crossover / Fly

3×12–15

Cables at chest height, slight forward lean

Set 1lbs

Set 2lbs

Set 3lbs

Chest Dip (Assisted OK)

3×10

Lean forward, flare elbows slightly

Set 1lbs

Set 2lbs

Set 3lbs

Biceps Finisher

Spider Curls

3×10–12

Chest on incline pad, full ROM, peak squeeze

Set 1lbs

Set 2lbs

Set 3lbs

Bayesian Curls

3×12

Cable behind you, long head stretch

Set 1lbs

Set 2lbs

Set 3lbs

Incline Dumbbell Curls

3×10

Arms fully extended, slow eccentric

Set 1lbs

Set 2lbs

Set 3lbs

Cardio

🏃 Optional Cardio

20–30 min incline treadmill (12–15% grade, 3–3.5 mph)

Minutes

Miles

mph

Session Notes

Notes

Past Sessions

History

No sessions logged yet.

Day 2: Back + Lower Back

Full back, lower back rehab + Biceps finisher

BackLower BackBiceps

Upper & Mid Back

Assisted Pull-Ups

4×8–10

Dead hang at bottom, chin over bar

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Seated Chest-Supported Row

4×10–12

Retract scapula first, squeeze at peak

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Lat Pulldown (wide grip)

3×12

Lean slightly back, pull to upper chest

Set 1lbs

Set 2lbs

Set 3lbs

Seated Cable Row

3×12

Chest tall, elbows close to torso

Set 1lbs

Set 2lbs

Set 3lbs

Face Pulls

3×15

Rear delts + posture — keep weight light

Set 1lbs

Set 2lbs

Set 3lbs

Lower Back 🟢

Hyperextensions (45° bench)LOWER BACK

3×15

Bodyweight or light plate — slow, feel the erectors

Set 1lbs

Set 2lbs

Set 3lbs

Bird DogLOWER BACK

3×10 each

Hold 2 sec at extension, hips stay square

Set 1BW

Set 2BW

Set 3BW

Seated Good Mornings (DB)LOWER BACK

3×12

Sit at end of bench, hinge from hips, light weight

Set 1lbs

Set 2lbs

Set 3lbs

Biceps Finisher

Hammer Curls

3×12

Neutral grip, great for brachialis

Set 1lbs

Set 2lbs

Set 3lbs

Bayesian Curls

3×12

Long head emphasis, full stretch

Set 1lbs

Set 2lbs

Set 3lbs

Reverse Curls

3×12

Hits forearms + brachialis simultaneously

Set 1lbs

Set 2lbs

Set 3lbs

Session Notes

Notes

Past Sessions

History

No sessions logged yet.

Day 3: Legs

Quad & hamstring rehab focus + cardio

LegsQuad Rehab 🔴Cardio

Quad Rehab 🔴

Leg PressREHAB

4×10–12

Mid-foot placement, controlled descent

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Leg ExtensionREHAB

3×15

VMO focus — start light, pause at top

Set 1lbs

Set 2lbs

Set 3lbs

Bulgarian Split SquatREHAB

3×10 each

Lead with left leg first, torso upright

Set 1lbs

Set 2lbs

Set 3lbs

Single Leg PressREHAB

3×12 each

Log L vs R to track strength gap closing over time

L Set 1Left

L Set 2Left

L Set 3Left

R Set 1Right

R Set 2Right

R Set 3Right

Hamstrings & Glutes

Lying Hamstring CurlREHAB

4×10–12

3-sec negative — critical for rehab

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Seated Hamstring Curl

3×12

Different angle than lying — use both

Set 1lbs

Set 2lbs

Set 3lbs

Romanian Deadlift (DBs)

3×10

Hinge from hips, soft knee, feel the stretch

Set 1lbs

Set 2lbs

Set 3lbs

Hip Abductor Machine

3×20

Slow and controlled — great for knee stability

Set 1lbs

Set 2lbs

Set 3lbs

Calves

Standing Calf Raise

4×15

Full stretch at bottom, pause at top

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Lower Back 🟢

HyperextensionsLOWER BACK

2×15

Light — reinforce after leg work

Set 1lbs

Set 2lbs

Cardio

🏃 Knee-Friendly Cardio

½ mile run + 20–30 min incline treadmill. Rest between runs as needed.

Minutes

Miles

mph

Session Notes

Notes

Past Sessions

History

No sessions logged yet.

Day 4: Arms

Biceps, triceps & forearms + Stairmaster

BicepsTricepsForearmsCardio

Biceps

Spider Curls

4×10–12

Chest on incline pad, peak squeeze

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Bayesian Curls

3×12

Cable low behind you, maximum long-head stretch

Set 1lbs

Set 2lbs

Set 3lbs

Incline Dumbbell Curls

3×10

Arms fully hang, slow eccentric

Set 1lbs

Set 2lbs

Set 3lbs

Concentration Curls

3×12

Elbow braced on thigh, full supination at top

Set 1lbs

Set 2lbs

Set 3lbs

Triceps

Tricep Pushdown (rope)

4×12

Spread rope at bottom, elbows pinned to sides

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Overhead Tricep Extension (cable)

3×12

Face away from cable, long head stretch

Set 1lbs

Set 2lbs

Set 3lbs

DB Kickback

3×12

Upper arm parallel to floor, full extension

Set 1lbs

Set 2lbs

Set 3lbs

Forearms

Forearm Curls (pronated)

3×15

Over a bench, wrist flexion, controlled

Set 1lbs

Set 2lbs

Set 3lbs

Forearm Curls (supinated)

3×15

Wrist extension — often neglected, balance it out

Set 1lbs

Set 2lbs

Set 3lbs

Hammer Curls (slow tempo)

3×12

Brachioradialis focus — 3-sec eccentric

Set 1lbs

Set 2lbs

Set 3lbs

Cardio

🪜 Stairmaster

15–20 min — great low-impact cardio, works glutes, keeps the knee moving.

Minutes

Floors

Level

Session Notes

Notes

Past Sessions

History

No sessions logged yet.

Day 5: Chest (Strength)

Heavier chest day + Biceps finisher

ChestStrength FocusBiceps

Chest — Strength Day

Incline Bench Press

5×5–6

Heavier than Day 1 — progressive overload focus

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Set 5lbs

Pec Deck

4×12

After heavy press — pump work

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

High-to-Low Cable Fly

3×15

Cables high, cross down — hits lower chest

Set 1lbs

Set 2lbs

Set 3lbs

Weighted Dip (or Chest Press Machine)

3×8

Add weight if bodyweight feels easy

Set 1lbs

Set 2lbs

Set 3lbs

Biceps Finisher

EZ Bar Curls

3×10

Slightly supinated, great overall builder

Set 1lbs

Set 2lbs

Set 3lbs

Cable Curl (single arm)

3×12

Constant tension throughout ROM

Set 1lbs

Set 2lbs

Set 3lbs

Spider Curls

3×10

Peak contraction finisher

Set 1lbs

Set 2lbs

Set 3lbs

Cardio

🏃 Optional Cardio

20 min incline treadmill or ½ mile run depending on energy.

Minutes

Miles

mph

Session Notes

Notes

Past Sessions

History

No sessions logged yet.

Day 6: Back + Lower Back

Strength focus + extra lower back + Biceps finisher

BackLower BackStrengthBiceps

Back — Strength Focus

Assisted Pull-Ups (heavier)

4×6–8

Reduce assistance vs Day 2 if possible

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Seated Chest-Supported Row

4×8–10

Go heavier, 3-sec hold at contraction

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Single Arm DB Row

3×10 each

Brace on bench, full stretch, big pull

Set 1lbs

Set 2lbs

Set 3lbs

T-Bar Row (or Machine Row)

3×10

Mid-back focus, elbows at 45°

Set 1lbs

Set 2lbs

Set 3lbs

Straight Arm Pulldown (cable)

3×15

Lats only — arms stay straight throughout

Set 1lbs

Set 2lbs

Set 3lbs

Lower Back 🟢

HyperextensionsLOWER BACK

4×15

Main lower back day — can add a small plate

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Good Mornings (cable)LOWER BACK

3×12

Light cable at low anchor, hinge from hips

Set 1lbs

Set 2lbs

Set 3lbs

Bird DogLOWER BACK

3×10 each

Core stability — pairs well with lower back work

Set 1BW

Set 2BW

Set 3BW

Biceps Finisher

Incline Dumbbell Curls

3×10

Long head focus, arms fully extended

Set 1lbs

Set 2lbs

Set 3lbs

Bayesian Curls

3×12

Full stretch at bottom

Set 1lbs

Set 2lbs

Set 3lbs

Hammer Curls

3×12

Finishing pump

Set 1lbs

Set 2lbs

Set 3lbs

Session Notes

Notes

Past Sessions

History

No sessions logged yet.

Day 7: Legs (Recovery)

Moderate volume, quad/ham maintenance + cardio

LegsQuad Rehab 🔴Cardio

Legs

Leg PressREHAB

3×15

Slightly lighter than Day 3 — still feel it

Set 1lbs

Set 2lbs

Set 3lbs

Leg ExtensionREHAB

3×15

VMO — slow 2-sec squeeze at top

Set 1lbs

Set 2lbs

Set 3lbs

Single Leg PressREHAB

3×12 each

Track the L vs R gap — note both sides

L Set 1Left

L Set 2Left

L Set 3Left

R Set 1Right

R Set 2Right

R Set 3Right

Lying Hamstring CurlREHAB

3×12

Slow eccentric, left side first

Set 1lbs

Set 2lbs

Set 3lbs

Hip Abductor Machine

3×20

Knee stability — higher reps OK

Set 1lbs

Set 2lbs

Set 3lbs

Standing Calf Raise

4×15

Full stretch at bottom, pause at top

Set 1lbs

Set 2lbs

Set 3lbs

Set 4lbs

Lower Back 🟢

HyperextensionsLOWER BACK

3×15

End of week — keep it bodyweight

Set 1lbs

Set 2lbs

Set 3lbs

Cardio

🏃 End of Week Cardio

½ mile run + 30–40 min incline treadmill. Or stairmaster if legs are fried.

Minutes

Miles

mph

Session Notes

Notes

Past Sessions

History

No sessions logged yet.