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Training

session history · per-exercise progression · A/B/C templates

Templates
5
Logged sessions
2
Lifts ready to ↑
0
progression says add weight

Per-exercise progression

top working-set weight over time

No working sets logged yet

Log a few sessions for this lift and the progression curve appears.

Templates

the A/B/C rotation with slots

Full-Body A

day 1
  1. Leg Press—
  2. Chest Press (machine)—
  3. Seated Row (machine)—
  4. Seated Leg Curl—
  5. Lateral Raise (machine)—
  6. Triceps Pushdown (cable)—
  7. Ab Crunch (machine)—200lb

Full-Body B

day 2
  1. Hack Squat (machine)—
  2. Lat Pulldown—
  3. Shoulder Press (machine)—
  4. Leg Extension—
  5. Back Extension (machine/bench)—
  6. Biceps Curl (machine)—
  7. Hip Abductor (machine)—
  8. Hip Adductor (machine)—

Full-Body C

day 3
  1. Leg Press—
  2. Incline Chest Press (machine)—
  3. Assisted Pull-up (machine)—
  4. Reverse Pec Deck—
  5. Lateral Raise (machine)—
  6. Cable Curl—
  7. Triceps Pushdown (cable)—
  8. Seated Calf Raise—
  9. Captain's Chair Knee Raise—

Upper (add-on)

day 4
  1. Chest Press (machine)—
  2. Seated Row (machine)—
  3. Shoulder Press (machine)—
  4. Reverse Pec Deck—
  5. Lateral Raise (machine)—
  6. Biceps Curl (machine)—
  7. Triceps Pushdown (cable)—

Lower (add-on)

day 5
  1. Leg Press—
  2. Seated Leg Curl—
  3. Leg Extension—
  4. Hip Thrust / Glute machine—
  5. Hip Abductor (machine)—
  6. Hip Adductor (machine)—
  7. Seated Calf Raise—

Session history

most recent first

DateTier @ startDurationSession RPEAdaptedNotes
Jun 22Yellow——yes—
Jun 22Red——yes—
Forge — Adaptive Fitness OS