Workout Journal & Progress Tracker
Core & Stability
Elbow Plank Hold – 60s, 60s, 40s (Max: 60s)
Wall Sit (with 5kg plate) – 50s, 47s, 50s (Max: 50s)
Inchworms – 7, 7, 6 (Max: 7 reps)
Burpees – 8, 7, 9 (Max: 9 reps)
Back & Pull
Lat Pulldown – 4 plates × 15, 5 plates × 10, 5 plates × 10 (Max: 5 plates × 10)
Seated Rows – 2 plates × 21, 3 plates × 14, 4 plates × 12 (Max: 4 plates × 12)
Bent Over Rows (Dumbbell) – 10kg × 10, 10kg × 10, 10kg × 10, 5kg × 21, 7.5kg × 12, 7.5kg ×
12, 10kg × 8 (Max: 10kg × 21 reps / 10kg × 10 consistent sets)
Chest & Push
Push-ups – 16, 16, 16 | 12, 12, 12 | 12, 14, 14 (Max: 16 reps)
Chest Press (Dumbbell) – 7.5kg × 15, 7.5kg × 15, 7.5kg × 12 (Max: 7.5kg × 15)
Thrusters – 5 plates × 18, 18, 19 (Max: 19 reps)
Shoulders
Dumbbell Overhead Press – 7.5kg × 9, 5kg × 15, 5kg × 15 (Max: 7.5kg × 9 / 5kg × 15 reps)
Front + Lateral Combo Raises – 2.5kg × 16, 16, 16 (Max: 16 reps)
Lateral Raises – 2.5kg × 15, 16, 16 | 6kg × 15 | 2.5kg × 21, 2.5kg × 15, 5kg × 9 | 16, 16, 16
(Max: 6kg × 15)
Shoulder Front Raises – 16, 17, 17 (Max: 17 reps)
Biceps
Dumbbell Bicep Curls – 11lb, 13lb, 15lb, 15lb (Max: 15lb × 15)
Cable Bicep Curls – 20kg × ? reps (log shows single entry)
Bicep Curls (Dumbbell) – 6lb × 21, 11lb × 11 | 8kg × 15, 12, 12 | 14kg × 12 (Max: 14kg × 12)
Bicep on Cable – 2 plates × 12 (×3 sets)
Triceps
Overhead Dumbbell Tricep Press – 5kg × ?, 7.5kg × 13, 13, 15 (Max: 7.5kg × 15)
Tricep Overhead (later log) – 2.5kg × 21, 7.5kg × 14, 7.5kg × 9 (Max: 7.5kg × 14)
Triceps Pushdown (Cable) – (weight/reps not logged, pending fill)
Legs & Glutes
Squats (Smith) – 10kg × 12, 13 reps | 10kg × 12, 14, 14 (Max: 14 reps)
Lunges (Bodyweight) – 12, 12, 12 | 9, 10, 10 | 12, 12, 12 (Max: 12 reps)
Sumo Squat – 10kg × 16, 20, 20 (Max: 20 reps)
Sumo Squat (later log) – 10kg × 11, 12 (Max: 12 reps)
RDL (Dumbbell) – 10kg × 13, 13 | 7.5kg × 14, 17 | 12.5kg × 9 (Max: 12.5kg × 9 heavy / 7.5kg
× 17 reps)
RDL (Barbell) – 5kg × 15, 15, 15 | 25kg × 21, 15, 15 (Max: 25kg × 21)
Leg Curl – 6kg × 15, 15 (Max: 15 reps)
Leg Extension – 12kg × 16, 16, 16 | 5kg × 21, 7.5kg × 17, 12kg × 12 (Max: 12kg × 16 reps)
Leg Press – 40kg × 15, 20 | 45kg × 13 | 20kg × 21, 30kg × 16, 40kg × 12 (Max: 45kg × 13 /
40kg × 20 reps)
Glute Bridges – 7.5kg × 15, 16, 17 | 16, 18, 18 | 12, 16, 19 (Max: 19 reps)
Weekly Progress Tracker Template
Exercise Set 1 Set 2 Set 3 Max (Weight ×
Reps)
Squats
Bench Press
Deadlift
Lat Pulldown
Bicep Curls
