A workout tracker, habit tracker, progress log and goal planner in one spreadsheet. Built around one rule that keeps beginners consistent.
Not because they're lazy. Because they have no system. More motivation isn't the fix. A simpler approach is.
Three days a week. Push, pull, legs. No gym, no equipment, no complicated programming. The spreadsheet tracks everything and tells you your next target.
Push Pull Legs split. One working set per exercise. Your next rep target calculates automatically.
Check the box, the streak counts itself. Six habits ready to go, all renameable.
13 weeks of check-ins. Body weight, best push-ups, best pull-ups. Gains calculate automatically.
Set milestones once. Progress percentage updates itself as you log.
It explains the 1x4 method and how the tabs work.
One warm-up set, one working set per exercise. Write down your reps.
The tracker shows your next target. Hit it. That's the whole system.
Start Session 1 today.