The smart workout log for strength training at the gym.

The smart workout log for strength training at the gym.

Latest Timers

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PHASE 1 4-DAY 2 (42:00)
Exercises:
- Barbell Deadlift
- Barbell Squat
- Barbell Row
- Dumbbell Row
- Alternating Dumbell Curl
- 3 Abs Circuits
- Warmup 2:00
- BARBELL DEADLIFT 0:40
- Rest 1:00
- BARBELL DEADLIFT 0:40
- Rest 1:00
- BARBELL DEADLIFT 0:40
- Rest 2:00
- BARBELL SQUAT 0:40
- Rest 1:00
- BARBELL SQUAT 0:40
- Rest 1:00
- BARBELL SQUAT 0:40
- Rest 2:00
- BARBELL ROW 0:40
- Rest 1:00
- BARBELL ROW 0:40
- Rest 1:00
- BARBELL ROW 0:40
- Rest 2:00
- DUMBBELL ROW 0:40
- Rest 1:00
- DUMBBELL ROW 0:40
- Rest 1:00
- DUMBBELL ROW 0:40
- Rest 2:00
- ALTERNATING DUMBELL CURL 1:20
- Rest 1:00
- ALTERNATING DUMBELL CURL 1:20
- Rest 1:00
- ALTERNATING DUMBELL CURL 1:20
- Rest 2:00
- 3 ABS CIRCUITS 2:00
- Rest 1:00
- 3 ABS CIRCUITS 2:00
- Rest 1:00
- 3 ABS CIRCUITS 2:00
PHASE 1 4-DAY (36:00)
Exercises:
- Incline Barbell Bench Press
- Incline Dumbbell Bench Press
- Flat Dumbbell Bench Press
- Close-grip
- Standing Calf Raise
- Seated Calf Raise
- Warmup 2:00
- INCLINE BARBELL BENCH PRESS 0:40
- Rest 1:00
- INCLINE BARBELL BENCH PRESS 0:40
- Rest 1:00
- INCLINE BARBELL BENCH PRESS 0:40
- Rest 2:00
- INCLINE DUMBBELL BENCH PRESS 0:40
- Rest 1:00
- INCLINE DUMBBELL BENCH PRESS 0:40
- Rest 1:00
- INCLINE DUMBBELL BENCH PRESS 0:40
- Rest 2:00
- FLAT DUMBBELL BENCH PRESS 0:40
- Rest 1:00
- FLAT DUMBBELL BENCH PRESS 0:40
- Rest 1:00
- FLAT DUMBBELL BENCH PRESS 0:40
- Rest 2:00
- CLOSE-GRIP 0:40
- Rest 1:00
- CLOSE-GRIP 0:40
- Rest 1:00
- CLOSE-GRIP 0:40
- Rest 2:00
- STANDING CALF RAISE 0:40
- Rest 1:00
- STANDING CALF RAISE 0:40
- Rest 1:00
- STANDING CALF RAISE 0:40
- Rest 2:00
- SEATED CALF RAISE 0:40
- Rest 1:00
- SEATED CALF RAISE 0:40
- Rest 1:00
- SEATED CALF RAISE 0:40
Round Timer (9:55)
- Round 1 0:35
- Break 0:05
- Round 2 0:35
- Break 0:05
- Round 3 0:35
- Break 0:05
- Round 4 0:35
- Break 0:05
- Round 5 0:35
- Break 0:05
- Round 6 0:35
- Break 0:05
- Round 7 0:35
- Break 0:05
- Round 8 0:35
- Break 0:05
- Round 9 0:35
- Break 0:05
- Round 10 0:35
- Break 0:05
- Round 11 0:35
- Break 0:05
- Round 12 0:35
- Break 0:05
- Round 13 0:35
- Break 0:05
- Round 14 0:35
- Break 0:05
- Round 15 0:35
Circuit Timer (13:28)
Exercises:
- Jogging, Biking Or Rowing
- Lateral Banded Steps Monster Walks
- 10 Air Squats
- 10 Stiff Leg Deadlift
- 10 Gluten Bridge
- 10 Banded Good Morning
- 4 Burpee
- jogging, biking or rowing 1:00
- Transition 0:05
- lateral banded steps Monster Walks 0:30
- Transition 0:05
- 10 Air Squats 0:26
- Transition 0:05
- 10 Stiff Leg Deadlift 0:30
- Transition 0:05
- 10 Gluten Bridge 0:30
- Transition 0:05
- 10 Banded Good Morning 0:30
- Transition 0:05
- 4 Burpee 0:30
- Restart 0:05
- jogging, biking or rowing 1:00
- Transition 0:05
- lateral banded steps Monster Walks 0:30
- Transition 0:05
- 10 Air Squats 0:26
- Transition 0:05
- 10 Stiff Leg Deadlift 0:30
- Transition 0:05
- 10 Gluten Bridge 0:30
- Transition 0:05
- 10 Banded Good Morning 0:30
- Transition 0:05
- 4 Burpee 0:30
- Restart 0:05
- jogging, biking or rowing 1:00
- Transition 0:05
- lateral banded steps Monster Walks 0:30
- Transition 0:05
- 10 Air Squats 0:26
- Transition 0:05
- 10 Stiff Leg Deadlift 0:30
- Transition 0:05
- 10 Gluten Bridge 0:30
- Transition 0:05
- 10 Banded Good Morning 0:30
- Transition 0:05
- 4 Burpee 0:30
DEMO 001 (3:45)
Exercises:
- Foam Roll
- Squat
- Bend
- Back
- Rest
- Foam Roll 0:15
- squat 0:30
- bend 0:30
- back 0:30
- REST 2:00
Round Timer (9:55)
- Round 1 0:35
- Break 0:05
- Round 2 0:35
- Break 0:05
- Round 3 0:35
- Break 0:05
- Round 4 0:35
- Break 0:05
- Round 5 0:35
- Break 0:05
- Round 6 0:35
- Break 0:05
- Round 7 0:35
- Break 0:05
- Round 8 0:35
- Break 0:05
- Round 9 0:35
- Break 0:05
- Round 10 0:35
- Break 0:05
- Round 11 0:35
- Break 0:05
- Round 12 0:35
- Break 0:05
- Round 13 0:35
- Break 0:05
- Round 14 0:35
- Break 0:05
- Round 15 0:35
Round Timer (12:25)
- Round 1 0:45
- Break 0:05
- Round 2 0:45
- Break 0:05
- Round 3 0:45
- Break 0:05
- Round 4 0:45
- Break 0:05
- Round 5 0:45
- Break 0:05
- Round 6 0:45
- Break 0:05
- Round 7 0:45
- Break 0:05
- Round 8 0:45
- Break 0:05
- Round 9 0:45
- Break 0:05
- Round 10 0:45
- Break 0:05
- Round 11 0:45
- Break 0:05
- Round 12 0:45
- Break 0:05
- Round 13 0:45
- Break 0:05
- Round 14 0:45
- Break 0:05
- Round 15 0:45
Round Timer (8:40)
- Round 1 0:30
- Break 0:05
- Round 2 0:30
- Break 0:05
- Round 3 0:30
- Break 0:05
- Round 4 0:30
- Break 0:05
- Round 5 0:30
- Break 0:05
- Round 6 0:30
- Break 0:05
- Round 7 0:30
- Break 0:05
- Round 8 0:30
- Break 0:05
- Round 9 0:30
- Break 0:05
- Round 10 0:30
- Break 0:05
- Round 11 0:30
- Break 0:05
- Round 12 0:30
- Break 0:05
- Round 13 0:30
- Break 0:05
- Round 14 0:30
- Break 0:05
- Round 15 0:30
Round Timer (5:20)
- Round 1 1:00
- Break 0:05
- Round 2 1:00
- Break 0:05
- Round 3 1:00
- Break 0:05
- Round 4 1:00
- Break 0:05
- Round 5 1:00
HIIT Timer (8:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 0:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Cooldown 1:30
HIIT Timer (10:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Cooldown 1:00
HIIT Timer (10:30)
Exercises:
- High Intensity
- Low Intensity
- Warmup 3:00
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Low Intensity 1:30
- High Intensity 0:30
- Cooldown 1:00

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