Workout Plan
3 days · 21 exercises · ~1 hour
The Plan
Edit inline · drag to reorder · 🔗 shared exercises sync across days
Progressive overload: add a rep or small weight every 1–2 weeks on main lifts.
Rest: 2–3 min after compounds, 60–90 s after accessories.
🔗 Exercises appearing on multiple days share the same weight & reps entry.
Days / week
3
Total exercises
21
Pull exercises
—
Push exercises
—
Progress milestones
Goals update from your bodyweight
Barbell squat
Goal: —
Current
Target: bodyweight × 1
Hip thrust
Goal: —
Current
Target: bodyweight × 1.5
Romanian deadlift
Goal: —
Current
Target: bodyweight × 1.2
Lateral raise
Goal: 10–12 lb
Current
Target: 10–12 lb strict
Assisted pull-up
Goal: unassisted
Assist band
Reps
Reduce band resistance one level every 4–6 weeks.
Consistency
Goal: 10 weeks straight
Weeks done
This matters more than any single lift number.
Body metrics
Starting point & current numbers
Weight & reference
Bodyweight (start)
Bodyweight (current)
Start date
Measurements (in)
Waist
Hips
Thigh
Measurements cont. (in)
Shoulder width
Chest
Glutes
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