📅 Week 1 starts Monday, May 18, 2026💪 Full-body weekly coverage📱 Mobile-first💾 Auto-saves in this browser
7-Day Exercise Checklist
This plan uses the machine exercises shown in your photos. It spreads hard training across push, pull, legs, a lighter technique day, repeat upper/lower days, and a recovery review day.
Progression rule: when all sets hit the top of the rep range with clean form and difficulty is 8/10 or lower, increase the next session by the suggested load step. Pain means stop and reduce or skip that movement.
How to use it
Open today’s date, log sets, reps, load, difficulty, and notes. Check each exercise when finished. Use the dashboard to see completion, volume, best lift improvement, and next-week load targets.
Day Completion
Weekly completion0%
Completed exercises0checked this week
Weekly volume0load × reps estimate
Current week1
Best improved lift—Track two sessions to compare.
Completion by Week
Load Progression
Next-Week Load Recommendations
Look Back: Previous Days and Weeks
| Date | Plan | Exercises Completed | Loads Logged | Daily Stats | Notes |
|---|
Exercise Image Guide
Use this as the quick reference library for the exercises from your machine poster.