Schedule: Monday Upper A, Tuesday Lower A, Wednesday rest, Thursday Upper B, Friday Lower B, Saturday and Sunday rest. If a workout is missed, apply the Chapter 7 baseline missed-session rule.
This is the generic Book 1 template. Choose a suitable program before use. Record actual work; the log does not prescribe a personal program or automatically change loads.
Shared RIR: Stop demanding compound sets with 1–3 technically clean repetitions in reserve. Stop lower-consequence isolation sets with 0–2 technically clean repetitions in reserve. Begin at the conservative end. End the set sooner if your technique breaks down, you can no longer maintain the intended range of motion or control the movement with the target muscle, or you experience pain. Practice recognizing failure on selected stable exercises, as explained in Chapter 2; you do not need to reach it on every set.
Rest: Rest until the next set can reproduce its intended repetitions, technique, usable range, target-muscle control, and RIR. Roughly 2–5 minutes for demanding compounds and 1–2 minutes for isolation work are starting guides.
Logbook: Record the load, repetitions, technique standard, and RIR for every work set. Compare each exercise with the last time you did the same assigned work. If Monday's leg press is 6–8 reps and Thursday's is 12–15, compare Monday with Monday and Thursday with Thursday. If both squat days prescribe 3×5 with the same technique standard and RIR target, compare each session with the one before it.
Tempo: Use tempo to control technique and keep repetitions consistent enough to evaluate progression.
Substitutions: Preserve the intended muscle and function, line of pull, usable range, stability, equipment fit, and tolerance. A substitution begins a new logbook line.
Missed sessions: Continue the planned workout sequence. Slide a missed workout only when the intended spacing survives; otherwise do it on your next scheduled training day and continue the sequence from there. Never combine two complete workouts. Recurring misses mean the selected frequency does not fit the real week.
Local file only. No information is sent or saved automatically. Download JSON before closing, then import that file to continue. Keep historical logs separately.
Enter a session date and record work sets. Add sessions to repeat a workout. Save before closing.