Weekly Workout Plan
Use this weekly planner to log your targets, run through your training sessions, and track your progress over time.
1. Goals & Prep #
Set your benchmarks before beginning this week's rotation.
7
Warm-up #
Prepare your nervous system. Spend 5 minutes on light cardio followed by dynamic mobility work (hip openers, thoracic rotations). Use the timer below to stay on track.
Warm-up Timer
05:00
2. Daily Training Logs #
Select your training day below. Focus on controlled eccentric movements and powerful liftoffs.
Day 1: [Target Area]
Day 2: [Target Area]
Day 3: [Target Area]
Rest & Recovery
[Target Area] Focus #
Prioritize absolute control over loading.
Exercise⇅
Target Sets⇅
Target Reps⇅
Tempo / Coaching Cue⇅
1. [Exercise Name]
4
8-10
Controlled 3-second negative
2. [Exercise Name]
3
10-12
Full extension at bottom
3. [Exercise Name]
3
15
Squeeze at the top
Use the rest timer to stay consistent between sets.
Rest Timer
01:30
3. Progress Tracking #
After completing your session, record your feedback to monitor fatigue and save the log. The data below reads from saved submissions, so the trend starts empty and fills in as logs are submitted.
How do you feel after today's session?
Weight Trend
period⇅
startingWeight⇅
2026-06-01
77
Select a Data component to power this chart