Book 1 Programs — Three-Day and Four-Day Templates

Rules for every template

Effort, rest and tracking

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.

The Three-Day Full-Body Template

Schedule: Monday Full Body A, Wednesday Full Body B, Friday Full Body C, or any three nonconsecutive days. If a workout is missed, apply the Chapter 7 baseline missed-session rule.

If your browser suppresses the download, use the Open link instead — the same log opens directly in a new page.

Open the downloaded HTML file in a browser. Add dated sessions, record load, reps, actual RIR and technique for every work set, then download JSON to keep your entries. The log works locally and saves only when you choose to download.

Full Body A

Barbell Back Squat (or Leg Press): 3 sets of 6–10 reps.
Primary: Barbell Back Squat →Alternative: Leg Press →
Flat Dumbbell Bench Press (or Flat Machine Chest Press): 3 sets of 6–10 reps.
Primary: Flat Dumbbell Bench PressAlternative: Flat Machine Chest Press
Lat Pulldown (or Assisted Pull-Up): 3 sets of 8–12 reps.
Primary: Lat Pulldown →Alternative: Assisted Pull-Up
Seated Leg Curl (or Lying Leg Curl): 3 sets of 10–15 reps.
Primary: Seated Leg Curl →Alternative: Lying Leg Curl →
Cable Triceps Pushdown (or Rope Triceps Pushdown): 2 sets of 10–15 reps.
Primary: Cable Triceps PushdownAlternative: Rope Triceps Pushdown
Standing Calf Raise (or Leg Press Calf Raise): 3 sets of 10–15 reps.
Primary: Standing Calf Raise →Alternative: Leg Press Calf Raise

Full Body B

Barbell Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 sets of 6–10 reps.
Primary: Barbell Romanian DeadliftAlternative: Dumbbell Romanian Deadlift
Seated Machine Shoulder Press (or Neutral-Grip Seated Dumbbell Press): 3 sets of 8–12 reps.
Primary: Seated Machine Shoulder PressAlternative: Neutral-Grip Seated Dumbbell Press
Chest-Supported Row (or Seated Cable Row): 3 sets of 8–12 reps.
Primary: Chest-Supported RowAlternative: Seated Cable Row →
Bulgarian Split Squat (or Reverse Lunge): 2 sets of 10–15 reps.
Primary: Bulgarian Split Squat →Alternative: Reverse Lunge
Cable Biceps Curl (or Dumbbell Biceps Curl): 2 sets of 10–15 reps.
Primary: Cable Biceps CurlAlternative: Dumbbell Biceps Curl
Captain's Chair Leg Raise (or Reverse Crunch): 2 sets of 10–15 reps.
Primary: Captain's Chair Leg RaiseAlternative: Reverse Crunch

Full Body C

Barbell Back Squat (or Smith Machine Squat): 3 sets of 6–10 reps.
Primary: Barbell Back Squat →Alternative: Smith Machine Squat
Incline Dumbbell Bench Press (or Incline Machine Press): 3 sets of 8–12 reps.
Primary: Incline Dumbbell Bench PressAlternative: Incline Machine Press
Neutral-Grip Lat Pulldown (or Assisted Pull-Up): 3 sets of 8–12 reps.
Primary: Neutral-Grip Lat PulldownAlternative: Assisted Pull-Up
Dumbbell Lateral Raise (or Cable Lateral Raise): 2 sets of 12–20 reps.
Primary: Dumbbell Lateral RaiseAlternative: Cable Lateral Raise →
Reverse Pec Deck (or Face Pull): 2 sets of 12–20 reps.
Primary: Reverse Pec DeckAlternative: Face Pull
Seated Calf Raise (or Bent-Knee Calf Raise): 3 sets of 10–15 reps.
Primary: Seated Calf Raise →Alternative: Bent-Knee Calf Raise

The Four-Day Upper/Lower Template

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.

If your browser suppresses the download, use the Open link instead — the same log opens directly in a new page.

Upper A

Barbell Bench Press (or Flat Machine Chest Press): 3 sets of 6–8 reps.
Primary: Barbell Bench Press →Alternative: Flat Machine Chest Press
Chest-Supported Row (or Seated Cable Row): 3 sets of 6–10 reps.
Primary: Chest-Supported RowAlternative: Seated Cable Row →
Lat Pulldown (or Assisted Pull-Up): 3 sets of 8–12 reps.
Primary: Lat Pulldown →Alternative: Assisted Pull-Up
Seated Machine Shoulder Press (or Neutral-Grip Seated Dumbbell Press): 2 sets of 8–12 reps.
Primary: Seated Machine Shoulder PressAlternative: Neutral-Grip Seated Dumbbell Press
Dumbbell Lateral Raise (or Cable Lateral Raise): 2 sets of 12–20 reps.
Primary: Dumbbell Lateral RaiseAlternative: Cable Lateral Raise →
Cable Biceps Curl (or Dumbbell Biceps Curl): 2 sets of 10–15 reps.
Primary: Cable Biceps CurlAlternative: Dumbbell Biceps Curl
Cable Triceps Pushdown (or Rope Triceps Pushdown): 2 sets of 10–15 reps.
Primary: Cable Triceps PushdownAlternative: Rope Triceps Pushdown

Lower A

Barbell Back Squat (or Leg Press): 3 sets of 6–8 reps.
Primary: Barbell Back Squat →Alternative: Leg Press →
Barbell Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 sets of 6–10 reps.
Primary: Barbell Romanian DeadliftAlternative: Dumbbell Romanian Deadlift
Bulgarian Split Squat (or Reverse Lunge): 2 sets of 8–12 reps.
Primary: Bulgarian Split Squat →Alternative: Reverse Lunge
Seated Leg Curl (or Lying Leg Curl): 2 sets of 10–15 reps.
Primary: Seated Leg Curl →Alternative: Lying Leg Curl →
Standing Calf Raise (or Leg Press Calf Raise): 3 sets of 8–12 reps.
Primary: Standing Calf Raise →Alternative: Leg Press Calf Raise
Captain's Chair Leg Raise (or Reverse Crunch): 2 sets of 10–15 reps.
Primary: Captain's Chair Leg RaiseAlternative: Reverse Crunch

Upper B

Incline Dumbbell Bench Press (or Incline Machine Press): 3 sets of 8–12 reps.
Primary: Incline Dumbbell Bench PressAlternative: Incline Machine Press
Assisted Pull-Up (or Neutral-Grip Lat Pulldown): 3 sets of 6–10 reps.
Primary: Assisted Pull-UpAlternative: Neutral-Grip Lat Pulldown
Seated Cable Row (or Chest-Supported Row): 3 sets of 8–12 reps.
Primary: Seated Cable Row →Alternative: Chest-Supported Row
Reverse Pec Deck (or Face Pull): 2 sets of 12–20 reps.
Primary: Reverse Pec DeckAlternative: Face Pull
Cable Lateral Raise (or Dumbbell Lateral Raise): 2 sets of 12–20 reps.
Primary: Cable Lateral Raise →Alternative: Dumbbell Lateral Raise
Dumbbell Hammer Curl (or Rope Hammer Curl): 2 sets of 8–12 reps.
Primary: Dumbbell Hammer CurlAlternative: Rope Hammer Curl
Overhead Cable Triceps Extension (or Dumbbell Skull Crusher): 2 sets of 8–12 reps.
Primary: Overhead Cable Triceps Extension →Alternative: Dumbbell Skull Crusher

Lower B

Hack Squat (or Leg Press): 3 sets of 8–12 reps.
Primary: Hack Squat →Alternative: Leg Press →
Barbell Hip Thrust (or Smith Machine Hip Thrust): 3 sets of 8–12 reps.
Primary: Barbell Hip ThrustAlternative: Smith Machine Hip Thrust
Leg Extension (or Cable Leg Extension): 2 sets of 10–15 reps.
Primary: Leg Extension →Alternative: Cable Leg Extension
Lying Leg Curl (or Seated Leg Curl): 3 sets of 8–12 reps.
Primary: Lying Leg Curl →Alternative: Seated Leg Curl →
Seated Calf Raise (or Bent-Knee Calf Raise): 3 sets of 10–15 reps.
Primary: Seated Calf Raise →Alternative: Bent-Knee Calf Raise
Cable Crunch (or Machine Crunch): 2 sets of 10–15 reps.
Primary: Cable CrunchAlternative: Machine Crunch

Choose your training week