Muscle 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: Upper body (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Bench press3 × 6–10
Seated cable row3 × 8–12
Incline dumbbell press3 × 8–12
Lat pulldown3 × 10–15
Dumbbell curl2 × 10–15
Overhead triceps extension2 × 10–15

Workout B: Lower body (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Back squat3 × 6–10
Romanian deadlift3 × 8–12
Reverse lunge2 × 10–12 each side
Hip thrust3 × 8–12
Plank3 × 30–45 s

Dumbbells only

Workout A: Upper body (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell bench press3 × 6–10
Dumbbell row3 × 8–12 each side
Incline dumbbell press3 × 8–12
Dumbbell pullover3 × 10–15
Dumbbell curl2 × 10–15
Overhead triceps extension2 × 10–15

Workout B: Lower body (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat3 × 6–10
Dumbbell Romanian deadlift3 × 8–12
Reverse lunge2 × 10–12 each side
Glute bridge3 × 8–12
Plank3 × 30–45 s

Home with bands

Workout A: Upper body (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Push-up3 × 6–10
Band row3 × 8–12
Push-up3 × 8–12
Band pulldown3 × 10–15
Band curl2 × 10–15
Band pushdown2 × 10–15

Workout B: Lower body (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band squat3 × 6–10
Band Romanian deadlift3 × 8–12
Reverse lunge2 × 10–12 each side
Glute bridge3 × 8–12
Plank3 × 30–45 s

Bodyweight

Workout A: Upper body (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Push-up3 × 6–10
Table row3 × 8–12
Push-up3 × 8–12
Table row3 × 10–15
Close-grip push-up2 × 10–15

Workout B: Lower body (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Bodyweight squat3 × 6–10
Glute bridge3 × 8–12
Reverse lunge2 × 10–12 each side
Glute bridge3 × 8–12
Plank3 × 30–45 s

Weights in lbkg. From liftgood.now