| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Full Body | None | 15 min | Beginner |
Progress hides in the numbers, not the way your clothes fit that week. This tracker gives you a simple place to log your starting and ending loads across four weeks, so progressive overload becomes something you can actually see instead of something you hope is happening.
| Week | Exercise/Lift | Starting Weight | Ending Weight | Notes |
|---|---|---|---|---|
| Week 1 | ___ | ___ | ___ | ___ |
| Week 2 | ___ | ___ | ___ | ___ |
| Week 3 | ___ | ___ | ___ | ___ |
| Week 4 | ___ | ___ | ___ | ___ |
<aside> 📋 Usage Tip: Pick one or two compound lifts (squat, deadlift, or press variation) and track those same movements every week — comparing apples to apples is the only way this tracker tells you anything useful. Log the weight you finished each week, not just what you started with.
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<aside> 🍗 Protein Pairing: A month of consistent strength training only pays off if your protein intake keeps pace. Build your week around something like the Greek Yogurt Protein Power Bowl from Metabolism Boost Recipes to make sure recovery isn't the weak link in your progress.
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Next time: at the end of Week 4, compare your starting and ending weights — if they climbed even a little, the plan is working. Keep going.