Workout Tracker

Exercise history

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Deload week Every sixth week. Drops to 2 sets and stops 3 to 4 reps short of failure.

Failure. Every working set goes to true failure, the rep where form breaks. Log whatever you hit.

Progression. Exceed 30 clean reps on every set, move up the ladder.

Supersets. Paired exercises run back to back with no rest, then rest.

Back. If your lower back rounds or arches to finish a rep, the set is over.

Skipping. Sunday is the drop day. Never skip Monday, Wednesday, or Friday.