5-Day Training Program
High-Frequency Shoulders & Legs — Every Day, Every Angle
Monday — Legs + Abs + Chest + Arms + Shoulders
Legs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Raised Calf Full ROM, 2s hold at top | 70 kg/ 154 lbs | 4 x 12-15 | 1:00 | Moderate | |
 Squats Below parallel, drive through heels | 80 kg/ 176 lbs | 4 x 8-10 | 2:30 | Heavy |
Abs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Wipers Side to side, controlled rotation | BW | 3 x 10-12 | 1:00 | Moderate | |
 Straight Leg Lifts Legs straight, slow lower | BW | 3 x 12-15 | 1:00 | Moderate | |
 Crunches Squeeze at top, don't yank neck | BW | 3 x 15-20 | 0:45 | Light |
Chest
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Chest Flies Constant tension, hold peak 1s | 15 kg/ 33 lbs | 3 x 12-15 | 1:00 | Moderate | |
 Bench Press Full ROM, controlled eccentric | 80 kg/ 176 lbs | 4 x 6-8 | 2:30 | Heavy | |
 Chest Dips Forward lean, full stretch at bottom | BW | 3 x 8-10 | 1:30 | Mod-High | |
 Incline Bench Press 30 degree incline, squeeze at top | 30 kg/ 66 lbs | 3 x 8-10 | 2:00 | Mod-High |
Arms
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Tricep Curls Cable pushdowns, elbows pinned | 25 kg/ 55 lbs | 3 x 10-12 | 1:00 | Moderate | |
 French Tricep Curls Overhead extension, deep stretch | 20 kg/ 44 lbs | 3 x 10-12 | 1:00 | Moderate |
Shoulders
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Military Press Brace core, press strict overhead | 55 kg/ 121 lbs | 4 x 6-8 | 2:30 | Heavy |
Tuesday — Legs + Abs + Back + Arms + Shoulders
Legs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Raised Calf Full ROM, 2s hold at top | 70 kg/ 154 lbs | 4 x 12-15 | 1:00 | Moderate | |
 Leg Kick Curls Pause at top, slow negative | 55 kg/ 121 lbs | 3 x 10-12 | 1:15 | Moderate | |
 Leg Ham Curls Slow eccentric, hips down | 40 kg/ 88 lbs | 3 x 10-12 | 1:15 | Moderate |
Abs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Wipers Side to side, controlled rotation | BW | 3 x 10-12 | 1:00 | Moderate | |
Straight Leg Lifts Legs straight, slow lower | BW | 3 x 12-15 | 1:00 | Moderate | |
Crunches Squeeze at top, don't yank neck | BW | 3 x 15-20 | 0:45 | Light |
Back
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Assisted Pull Ups Full dead hang, chest to bar | -20 kg assist | 4 x 8-10 | 2:00 | Mod-High | |
 Delt Flies Rear delts, hold peak contraction | 35 kg/ 77 lbs | 3 x 12-15 | 1:00 | Moderate | |
 Pull Up Machine Vertical Lat pulldown, elbows to hips | 55 kg/ 121 lbs | 3 x 10-12 | 1:30 | Moderate | |
 Pull Up Machine Horizontal Row to navel, squeeze scapulae | 60 kg/ 132 lbs | 3 x 10-12 | 1:30 | Moderate |
Arms
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Bicep Curls Strict form, no swing | 16 kg/ 35 lbs | 4 x 10-12 | 1:00 | Moderate |
Shoulders
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
 Front Raises Controlled, raise to shoulder height | 10 kg/ 22 lbs | 3 x 12-15 | 1:00 | Moderate | |
 Lateral Raises Lead with elbows, shoulder height | 10 kg/ 22 lbs | 3 x 12-15 | 1:00 | Moderate |
Wednesday — Legs + Abs + Chest + Arms + Shoulders
Legs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Raised Calf Full ROM, 2s hold at top | 70 kg/ 154 lbs | 4 x 12-15 | 1:00 | Moderate | |
Squats Below parallel, drive through heels | 80 kg/ 176 lbs | 4 x 8-10 | 2:30 | Heavy |
Abs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Wipers Side to side, controlled rotation | BW | 3 x 10-12 | 1:00 | Moderate | |
Straight Leg Lifts Legs straight, slow lower | BW | 3 x 12-15 | 1:00 | Moderate | |
Crunches Squeeze at top, don't yank neck | BW | 3 x 15-20 | 0:45 | Light |
Chest
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Chest Flies Constant tension, hold peak 1s | 15 kg/ 33 lbs | 3 x 12-15 | 1:00 | Moderate | |
Bench Press Full ROM, controlled eccentric | 80 kg/ 176 lbs | 4 x 6-8 | 2:30 | Heavy | |
Chest Dips Forward lean, full stretch at bottom | BW | 3 x 8-10 | 1:30 | Mod-High | |
Incline Bench Press 30 degree incline, squeeze at top | 30 kg/ 66 lbs | 3 x 8-10 | 2:00 | Mod-High |
Arms
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Tricep Curls Cable pushdowns, elbows pinned | 25 kg/ 55 lbs | 3 x 10-12 | 1:00 | Moderate | |
French Tricep Curls Overhead extension, deep stretch | 20 kg/ 44 lbs | 3 x 10-12 | 1:00 | Moderate |
Shoulders
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Military Press Brace core, press strict overhead | 55 kg/ 121 lbs | 4 x 6-8 | 2:30 | Heavy |
Thursday — Legs + Abs + Back + Arms + Shoulders
Legs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Raised Calf Full ROM, 2s hold at top | 70 kg/ 154 lbs | 4 x 12-15 | 1:00 | Moderate | |
Leg Kick Curls Pause at top, slow negative | 55 kg/ 121 lbs | 3 x 10-12 | 1:15 | Moderate | |
Leg Ham Curls Slow eccentric, hips down | 40 kg/ 88 lbs | 3 x 10-12 | 1:15 | Moderate |
Abs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Wipers Side to side, controlled rotation | BW | 3 x 10-12 | 1:00 | Moderate | |
Straight Leg Lifts Legs straight, slow lower | BW | 3 x 12-15 | 1:00 | Moderate | |
Crunches Squeeze at top, don't yank neck | BW | 3 x 15-20 | 0:45 | Light |
Back
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Assisted Pull Ups Full dead hang, chest to bar | -20 kg assist | 4 x 8-10 | 2:00 | Mod-High | |
Delt Flies Rear delts, hold peak contraction | 35 kg/ 77 lbs | 3 x 12-15 | 1:00 | Moderate | |
Pull Up Machine Vertical Lat pulldown, elbows to hips | 55 kg/ 121 lbs | 3 x 10-12 | 1:30 | Moderate | |
Pull Up Machine Horizontal Row to navel, squeeze scapulae | 60 kg/ 132 lbs | 3 x 10-12 | 1:30 | Moderate |
Arms
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Bicep Curls Strict form, no swing | 16 kg/ 35 lbs | 4 x 10-12 | 1:00 | Moderate |
Shoulders
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Front Raises Controlled, raise to shoulder height | 10 kg/ 22 lbs | 3 x 12-15 | 1:00 | Moderate | |
Lateral Raises Lead with elbows, shoulder height | 10 kg/ 22 lbs | 3 x 12-15 | 1:00 | Moderate |
Friday — Legs + Abs + Chest + Arms + Shoulders
Legs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Raised Calf Full ROM, 2s hold at top | 70 kg/ 154 lbs | 4 x 12-15 | 1:00 | Moderate | |
Squats Below parallel, drive through heels | 80 kg/ 176 lbs | 4 x 8-10 | 2:30 | Heavy |
Abs
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Wipers Side to side, controlled rotation | BW | 3 x 10-12 | 1:00 | Moderate | |
Straight Leg Lifts Legs straight, slow lower | BW | 3 x 12-15 | 1:00 | Moderate | |
Crunches Squeeze at top, don't yank neck | BW | 3 x 15-20 | 0:45 | Light |
Chest
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Chest Flies Constant tension, hold peak 1s | 15 kg/ 33 lbs | 3 x 12-15 | 1:00 | Moderate | |
Bench Press Full ROM, controlled eccentric | 80 kg/ 176 lbs | 4 x 6-8 | 2:30 | Heavy | |
Chest Dips Forward lean, full stretch at bottom | BW | 3 x 8-10 | 1:30 | Mod-High | |
Incline Bench Press 30 degree incline, squeeze at top | 30 kg/ 66 lbs | 3 x 8-10 | 2:00 | Mod-High |
Arms
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Tricep Curls Cable pushdowns, elbows pinned | 25 kg/ 55 lbs | 3 x 10-12 | 1:00 | Moderate | |
French Tricep Curls Overhead extension, deep stretch | 20 kg/ 44 lbs | 3 x 10-12 | 1:00 | Moderate |
Shoulders
| Exercise | Weight | Sets x Reps | Rest | Intensity | |
|---|---|---|---|---|---|
Military Press Brace core, press strict overhead | 55 kg/ 121 lbs | 4 x 6-8 | 2:30 | Heavy |
Track your actual weight, reps, and notes for each session.
Auto-saves in your browser. To guarantee data survives forever, click SAVE below — it downloads workout-plan.html with your data baked in. REPLACE the old file with the new one.
| Date | Exercise | Target | Set 1 | Set 2 | Set 3 | Set 4 | Used KG | Used LBS | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Monday — Apr 13, 2026 | |||||||||
| Apr 13 Mon | Flat Barbell Bench Press | 4x6-8 @ 80kg | |||||||
| Incline Dumbbell Press | 3x8-10 @ 30kg | ||||||||
| Cable Flye (Mid) | 3x12-15 @ 15kg | ||||||||
| Seated Overhead Barbell Press | 4x6-8 @ 55kg | ||||||||
| Lateral Raise (DB) | 3x15 @ 12kg | ||||||||
| Barbell Back Squat | 4x6-8 @ 100kg | ||||||||
| Leg Extension | 3x12-15 @ 55kg | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Tuesday — Apr 14, 2026 | |||||||||
| Apr 14 Tue | Barbell Deadlift | 4x5-6 @ 120kg | |||||||
| Weighted Pull-Up | 4x6-8 @ +10kg | ||||||||
| Seated Cable Row | 3x10-12 @ 60kg | ||||||||
| Dumbbell Arnold Press | 3x8-10 @ 22kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Romanian Deadlift | 4x8-10 @ 90kg | ||||||||
| Lying Leg Curl | 3x10-12 @ 40kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 75kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Wednesday — Apr 15, 2026 | |||||||||
| Apr 15 Wed | Barbell Curl (EZ Bar) | 3x8-10 @ 30kg | |||||||
| Incline Dumbbell Curl | 3x10-12 @ 14kg | ||||||||
| Hammer Curl (DB) | 3x10-12 @ 16kg | ||||||||
| EZ Bar Skullcrusher | 3x10-12 @ 25kg | ||||||||
| Overhead Cable Extension | 3x12-15 @ 20kg | ||||||||
| Seated Overhead Barbell Press | 3x10-12 @ 45kg | ||||||||
| Lateral Raise (DB) | 3x15-20 @ 10kg | ||||||||
| Hip Thrust (Barbell) | 4x8-10 @ 100kg | ||||||||
| Cable Glute Kickback | 3x12ea @ 20kg | ||||||||
| Standing Calf Raise | 3x15-20 @ 65kg | ||||||||
| Thursday — Apr 16, 2026 | |||||||||
| Apr 16 Thu | Dip (Weighted) | 4x8-10 @ +15kg | |||||||
| Barbell Bent-Over Row | 4x8-10 @ 70kg | ||||||||
| Pec Deck Machine | 3x12-15 @ 50kg | ||||||||
| Dumbbell Arnold Press | 3x10-12 @ 20kg | ||||||||
| Reverse Pec Deck | 3x12-15 @ 35kg | ||||||||
| Walking Lunges (DB) | 3x12 steps @ 22kg | ||||||||
| Machine Hip Adductor | 3x12-15 @ 55kg | ||||||||
| Machine Hip Abductor | 3x12-15 @ 50kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 80kg | ||||||||
| Friday — Apr 17, 2026 | |||||||||
| Apr 17 Fri | Barbell Bent-Over Row | 4x6-8 @ 75kg | |||||||
| Single-Arm Dumbbell Row | 3x10-12 @ 35kg | ||||||||
| Seated Overhead Barbell Press | 4x5-6 @ 57.5kg | ||||||||
| Lateral Raise (DB) | 4x12-15 @ 14kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Hack Squat Machine | 4x8-10 @ 90kg | ||||||||
| Leg Extension | 3x15-20 @ 50kg | ||||||||
| Hanging Leg Raise | 3x12-15 @ BW | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 45kg | ||||||||
| Date | Exercise | Target | Set 1 | Set 2 | Set 3 | Set 4 | Used KG | Used LBS | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Monday — Apr 20, 2026 | |||||||||
| Apr 20 Mon | Flat Barbell Bench Press | 4x6-8 @ 80kg | |||||||
| Incline Dumbbell Press | 3x8-10 @ 30kg | ||||||||
| Cable Flye (Mid) | 3x12-15 @ 15kg | ||||||||
| Seated Overhead Barbell Press | 4x6-8 @ 55kg | ||||||||
| Lateral Raise (DB) | 3x15 @ 12kg | ||||||||
| Barbell Back Squat | 4x6-8 @ 100kg | ||||||||
| Leg Extension | 3x12-15 @ 55kg | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Tuesday — Apr 21, 2026 | |||||||||
| Apr 21 Tue | Barbell Deadlift | 4x5-6 @ 120kg | |||||||
| Weighted Pull-Up | 4x6-8 @ +10kg | ||||||||
| Seated Cable Row | 3x10-12 @ 60kg | ||||||||
| Dumbbell Arnold Press | 3x8-10 @ 22kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Romanian Deadlift | 4x8-10 @ 90kg | ||||||||
| Lying Leg Curl | 3x10-12 @ 40kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 75kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Wednesday — Apr 22, 2026 | |||||||||
| Apr 22 Wed | Barbell Curl (EZ Bar) | 3x8-10 @ 30kg | |||||||
| Incline Dumbbell Curl | 3x10-12 @ 14kg | ||||||||
| Hammer Curl (DB) | 3x10-12 @ 16kg | ||||||||
| EZ Bar Skullcrusher | 3x10-12 @ 25kg | ||||||||
| Overhead Cable Extension | 3x12-15 @ 20kg | ||||||||
| Seated Overhead Barbell Press | 3x10-12 @ 45kg | ||||||||
| Lateral Raise (DB) | 3x15-20 @ 10kg | ||||||||
| Hip Thrust (Barbell) | 4x8-10 @ 100kg | ||||||||
| Cable Glute Kickback | 3x12ea @ 20kg | ||||||||
| Standing Calf Raise | 3x15-20 @ 65kg | ||||||||
| Thursday — Apr 23, 2026 | |||||||||
| Apr 23 Thu | Dip (Weighted) | 4x8-10 @ +15kg | |||||||
| Barbell Bent-Over Row | 4x8-10 @ 70kg | ||||||||
| Pec Deck Machine | 3x12-15 @ 50kg | ||||||||
| Dumbbell Arnold Press | 3x10-12 @ 20kg | ||||||||
| Reverse Pec Deck | 3x12-15 @ 35kg | ||||||||
| Walking Lunges (DB) | 3x12 steps @ 22kg | ||||||||
| Machine Hip Adductor | 3x12-15 @ 55kg | ||||||||
| Machine Hip Abductor | 3x12-15 @ 50kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 80kg | ||||||||
| Friday — Apr 24, 2026 | |||||||||
| Apr 24 Fri | Barbell Bent-Over Row | 4x6-8 @ 75kg | |||||||
| Single-Arm Dumbbell Row | 3x10-12 @ 35kg | ||||||||
| Seated Overhead Barbell Press | 4x5-6 @ 57.5kg | ||||||||
| Lateral Raise (DB) | 4x12-15 @ 14kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Hack Squat Machine | 4x8-10 @ 90kg | ||||||||
| Leg Extension | 3x15-20 @ 50kg | ||||||||
| Hanging Leg Raise | 3x12-15 @ BW | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 45kg | ||||||||
| Date | Exercise | Target | Set 1 | Set 2 | Set 3 | Set 4 | Used KG | Used LBS | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Monday — Apr 27, 2026 | |||||||||
| Apr 27 Mon | Flat Barbell Bench Press | 4x6-8 @ 80kg | |||||||
| Incline Dumbbell Press | 3x8-10 @ 30kg | ||||||||
| Cable Flye (Mid) | 3x12-15 @ 15kg | ||||||||
| Seated Overhead Barbell Press | 4x6-8 @ 55kg | ||||||||
| Lateral Raise (DB) | 3x15 @ 12kg | ||||||||
| Barbell Back Squat | 4x6-8 @ 100kg | ||||||||
| Leg Extension | 3x12-15 @ 55kg | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Tuesday — Apr 28, 2026 | |||||||||
| Apr 28 Tue | Barbell Deadlift | 4x5-6 @ 120kg | |||||||
| Weighted Pull-Up | 4x6-8 @ +10kg | ||||||||
| Seated Cable Row | 3x10-12 @ 60kg | ||||||||
| Dumbbell Arnold Press | 3x8-10 @ 22kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Romanian Deadlift | 4x8-10 @ 90kg | ||||||||
| Lying Leg Curl | 3x10-12 @ 40kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 75kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Wednesday — Apr 29, 2026 | |||||||||
| Apr 29 Wed | Barbell Curl (EZ Bar) | 3x8-10 @ 30kg | |||||||
| Incline Dumbbell Curl | 3x10-12 @ 14kg | ||||||||
| Hammer Curl (DB) | 3x10-12 @ 16kg | ||||||||
| EZ Bar Skullcrusher | 3x10-12 @ 25kg | ||||||||
| Overhead Cable Extension | 3x12-15 @ 20kg | ||||||||
| Seated Overhead Barbell Press | 3x10-12 @ 45kg | ||||||||
| Lateral Raise (DB) | 3x15-20 @ 10kg | ||||||||
| Hip Thrust (Barbell) | 4x8-10 @ 100kg | ||||||||
| Cable Glute Kickback | 3x12ea @ 20kg | ||||||||
| Standing Calf Raise | 3x15-20 @ 65kg | ||||||||
| Thursday — Apr 30, 2026 | |||||||||
| Apr 30 Thu | Dip (Weighted) | 4x8-10 @ +15kg | |||||||
| Barbell Bent-Over Row | 4x8-10 @ 70kg | ||||||||
| Pec Deck Machine | 3x12-15 @ 50kg | ||||||||
| Dumbbell Arnold Press | 3x10-12 @ 20kg | ||||||||
| Reverse Pec Deck | 3x12-15 @ 35kg | ||||||||
| Walking Lunges (DB) | 3x12 steps @ 22kg | ||||||||
| Machine Hip Adductor | 3x12-15 @ 55kg | ||||||||
| Machine Hip Abductor | 3x12-15 @ 50kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 80kg | ||||||||
| Friday — May 1, 2026 | |||||||||
| May 1 Fri | Barbell Bent-Over Row | 4x6-8 @ 75kg | |||||||
| Single-Arm Dumbbell Row | 3x10-12 @ 35kg | ||||||||
| Seated Overhead Barbell Press | 4x5-6 @ 57.5kg | ||||||||
| Lateral Raise (DB) | 4x12-15 @ 14kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Hack Squat Machine | 4x8-10 @ 90kg | ||||||||
| Leg Extension | 3x15-20 @ 50kg | ||||||||
| Hanging Leg Raise | 3x12-15 @ BW | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 45kg | ||||||||
| Date | Exercise | Target | Set 1 | Set 2 | Set 3 | Set 4 | Used KG | Used LBS | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Monday — May 4, 2026 | |||||||||
| May 4 Mon | Flat Barbell Bench Press | 4x6-8 @ 80kg | |||||||
| Incline Dumbbell Press | 3x8-10 @ 30kg | ||||||||
| Cable Flye (Mid) | 3x12-15 @ 15kg | ||||||||
| Seated Overhead Barbell Press | 4x6-8 @ 55kg | ||||||||
| Lateral Raise (DB) | 3x15 @ 12kg | ||||||||
| Barbell Back Squat | 4x6-8 @ 100kg | ||||||||
| Leg Extension | 3x12-15 @ 55kg | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Tuesday — May 5, 2026 | |||||||||
| May 5 Tue | Barbell Deadlift | 4x5-6 @ 120kg | |||||||
| Weighted Pull-Up | 4x6-8 @ +10kg | ||||||||
| Seated Cable Row | 3x10-12 @ 60kg | ||||||||
| Dumbbell Arnold Press | 3x8-10 @ 22kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Romanian Deadlift | 4x8-10 @ 90kg | ||||||||
| Lying Leg Curl | 3x10-12 @ 40kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 75kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 40kg | ||||||||
| Wednesday — May 6, 2026 | |||||||||
| May 6 Wed | Barbell Curl (EZ Bar) | 3x8-10 @ 30kg | |||||||
| Incline Dumbbell Curl | 3x10-12 @ 14kg | ||||||||
| Hammer Curl (DB) | 3x10-12 @ 16kg | ||||||||
| EZ Bar Skullcrusher | 3x10-12 @ 25kg | ||||||||
| Overhead Cable Extension | 3x12-15 @ 20kg | ||||||||
| Seated Overhead Barbell Press | 3x10-12 @ 45kg | ||||||||
| Lateral Raise (DB) | 3x15-20 @ 10kg | ||||||||
| Hip Thrust (Barbell) | 4x8-10 @ 100kg | ||||||||
| Cable Glute Kickback | 3x12ea @ 20kg | ||||||||
| Standing Calf Raise | 3x15-20 @ 65kg | ||||||||
| Thursday — May 7, 2026 | |||||||||
| May 7 Thu | Dip (Weighted) | 4x8-10 @ +15kg | |||||||
| Barbell Bent-Over Row | 4x8-10 @ 70kg | ||||||||
| Pec Deck Machine | 3x12-15 @ 50kg | ||||||||
| Dumbbell Arnold Press | 3x10-12 @ 20kg | ||||||||
| Reverse Pec Deck | 3x12-15 @ 35kg | ||||||||
| Walking Lunges (DB) | 3x12 steps @ 22kg | ||||||||
| Machine Hip Adductor | 3x12-15 @ 55kg | ||||||||
| Machine Hip Abductor | 3x12-15 @ 50kg | ||||||||
| Standing Calf Raise | 4x10-12 @ 80kg | ||||||||
| Friday — May 8, 2026 | |||||||||
| May 8 Fri | Barbell Bent-Over Row | 4x6-8 @ 75kg | |||||||
| Single-Arm Dumbbell Row | 3x10-12 @ 35kg | ||||||||
| Seated Overhead Barbell Press | 4x5-6 @ 57.5kg | ||||||||
| Lateral Raise (DB) | 4x12-15 @ 14kg | ||||||||
| Cable Face Pull | 3x15-20 @ 20kg | ||||||||
| Hack Squat Machine | 4x8-10 @ 90kg | ||||||||
| Leg Extension | 3x15-20 @ 50kg | ||||||||
| Hanging Leg Raise | 3x12-15 @ BW | ||||||||
| Standing Calf Raise | 4x12-15 @ 70kg | ||||||||
| Seated Calf Raise | 3x15-20 @ 45kg | ||||||||
Log your daily bodyweight. Enter KG and LBS updates automatically — or enter LBS and KG updates.
To save permanently, click 💾 SAVE ALL DATA (Progress Log tab) — it bakes ALL your data into the HTML file.
Logged 96.4 kg for Apr 23, 2026
| Date | Weight (KG) | Weight (LBS) | |
|---|---|---|---|
| Apr 23, 2026 | 96.4 kg | 212.5 lbs | |
| Apr 20, 2026 | 96.05 kg | 211.8 lbs | |
| Apr 19, 2026 | 94.6 kg | 208.6 lbs | |
| Apr 17, 2026 | 94.4 kg | 208.1 lbs | |
| Apr 16, 2026 | 94.1 kg | 207.5 lbs | |
| Apr 15, 2026 | 94.43 kg | 208.2 lbs | |
| Apr 14, 2026 | 94.5 kg | 208.3 lbs |