Weekly Training Tracker
Mobile-friendly local tracker · Saved in this browser · Export backups regularly
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Session Log
Data syncs to server with localStorage as offline fallback. Use export/import for manual backups.
| Date | Session | Room | Work Completed | RPE | Result | Notes |
|---|
1RM Reference & Working Loads
The Last Used column is calculated from your tracker log. Weight inputs in the log use the last weight for that exercise first, then fall back to the working reference.
Quick % Insight:
• 60–70% → endurance / high reps
• 70–80% → hypertrophy sweet spot
• 80%+ → strength focus
👉 Aim to stay mostly in 65–75% for this program.
• 60–70% → endurance / high reps
• 70–80% → hypertrophy sweet spot
• 80%+ → strength focus
👉 Aim to stay mostly in 65–75% for this program.
Lower Body Alphabetical
| Exercise | 1RM | Working | % | Last Used | % |
|---|---|---|---|---|---|
| Deadlift | 160 | 90 | |||
| Hip Thrust Machine | 200 | 115 | |||
| Barbell Hip Thrust | 200 | 115 | |||
| DB Hip Thrust | 200 | 55 | |||
| Leg Curl | 70 | 43 | |||
| Leg Press | 200 | 135 |
Upper Body Push Alphabetical
| Exercise | 1RM | Working | % | Last Used | % |
|---|---|---|---|---|---|
| Bench Press | 84 | 50 | |||
| Chest Press | 84 | 52 | |||
| DB Floor Press | 84 | 23 | |||
| Shoulder Press Machine | 40 | 23 | |||
| DB Overhead Press | 40 | 11 | |||
| Barbell Overhead Press | 40 | 25 |
Upper Body Pull Alphabetical
| Exercise | 1RM | Working | % | Last Used | % |
|---|---|---|---|---|---|
| Barbell Row | 86.7 | 50 | |||
| DB Row | 86.7 | 25 | |||
| Lat Pulldown | 73.4 | 48 | |||
| Seated Row | 86.7 | 52 |