| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Full Body | None | 15 min | Beginner |
This template isn't a workout — it's your consistency tracker. Progressive overload only works if you can see your own data. Logging weight, RPE, and notes turns guesswork into a real record, so you know exactly when to push harder and when to back off. Five minutes a day, zero equipment required.
| Day | What I Did | Weight Used | RPE | Notes |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
<aside> 💡 Usage Tip: Log right after your set, not after the workout — memory fades fast. Be specific: "Squat, 3x8" beats "legs." Your RPE column matters most; it's the difference between guessing and knowing your next move.
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<aside> 🍗 Protein Pairing: Hitting your protein target supports recovery between logged sessions. Try the Ground Turkey Taco Skillet — easy to batch, easy to track, and it keeps DOMS from wrecking your next workout.
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Once the week's full, scan your RPE column. Anything sitting at 6 or below? That's your cue to add weight or reps next week — progressive overload, made non-negotiable.