General health program: log

Print this page (or save it as a PDF). Write the weight and reps for each set, e.g. 95 × 8, 8, 7. When every set reaches the top of the range, go up next time.

Full gym

Workout A (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat2 × 8–12
Push-up2 × 8–12
Dumbbell row2 × 8–12 each side
Plank2 × 20–40 s

Workout B (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell Romanian deadlift2 × 8–12
Dumbbell shoulder press2 × 8–12
Reverse lunge2 × 8–12 each side
Farmer carry2 × 30–45 s

Dumbbells only

Workout A (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat2 × 8–12
Push-up2 × 8–12
Dumbbell row2 × 8–12 each side
Plank2 × 20–40 s

Workout B (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell Romanian deadlift2 × 8–12
Dumbbell shoulder press2 × 8–12
Reverse lunge2 × 8–12 each side
Farmer carry2 × 30–45 s

Home with bands

Workout A (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band squat2 × 8–12
Push-up2 × 8–12
Band row2 × 8–12
Plank2 × 20–40 s

Workout B (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band Romanian deadlift2 × 8–12
Band overhead press2 × 8–12
Reverse lunge2 × 8–12 each side
Bag carry2 × 30–45 s

Bodyweight

Workout A (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Bodyweight squat2 × 8–12
Push-up2 × 8–12
Table row2 × 8–12
Plank2 × 20–40 s

Workout B (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Glute bridge2 × 8–12
Pike push-up2 × 8–12
Reverse lunge2 × 8–12 each side
Bag carry2 × 30–45 s

Weights in lbkg. From liftgood.now