Strength 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: Squat and bench (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Back squat5 × 3–5
Bench press5 × 3–5
Seated cable row3 × 6–8
Plank3 × 20–40 s

Workout B: Deadlift and press (Full gym)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Deadlift3 × 3–5
Overhead press5 × 3–5
Lat pulldown3 × 6–8
Farmer carry3 × 30–45 s

Dumbbells only

Workout A: Squat and bench (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Goblet squat5 × 3–5
Dumbbell bench press5 × 3–5
Dumbbell row3 × 6–8 each side
Plank3 × 20–40 s

Workout B: Deadlift and press (Dumbbells only)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Dumbbell Romanian deadlift3 × 3–5
Dumbbell shoulder press5 × 3–5
Dumbbell pullover3 × 6–8
Farmer carry3 × 30–45 s

Home with bands

Workout A: Squat and bench (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band squat5 × 3–5
Push-up5 × 3–5
Band row3 × 6–8
Plank3 × 20–40 s

Workout B: Deadlift and press (Home with bands)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Band Romanian deadlift3 × 3–5
Band overhead press5 × 3–5
Band pulldown3 × 6–8
Bag carry3 × 30–45 s

Bodyweight

Workout A: Squat and bench (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Bodyweight squat5 × 3–5
Push-up5 × 3–5
Table row3 × 6–8
Plank3 × 20–40 s

Workout B: Deadlift and press (Bodyweight)

Exercise	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______	Date: ______
Glute bridge3 × 3–5
Pike push-up5 × 3–5
Table row3 × 6–8
Bag carry3 × 30–45 s

Weights in lbkg. From liftgood.now