Kyle’s Progress

Training · since Aug 17, 2026 · Thursday, Oct 29, 2026

Sessions4410 weeks in a row at 4

This week

✓ Mon✓ TueWed✓ ThuFri

14 lifts moved up this week

Sets logged960every working set, from Hevy

Hours trained57.3warm-up to cool-down

The program

What the sessions below are.

Four lifting days a week at home with dumbbells, a bench and a pull-up bar, plus a ten-minute chest session on Wednesdays since Sep 16. Every set is logged in Hevy the moment it is done, and this page is built from those logs.

MonPushupper chest, shoulders, triceps, abs
TuePulllats, upper back, biceps
WedChest10 minutes, weighted push-ups (since Sep 16)
ThuLegsquads, hamstrings, glutes, calves, core
FriV-taperlats, side and rear delts, arms, abs

How the numbers move. Double progression: reps climb until every set reaches the top of its range, then the load goes up and the reps start over. During a cut, a lift that holds its numbers is a win and one that climbs is a bonus.

Equipment. Bowflex adjustable dumbbells to 52.5 lb per hand, a bench, a pull-up bar, a 35-lb kettlebell and a weighted vest. From Sep 22, 2026: rubber hex dumbbells in pairs from 35 to 70 lb.

Consistency

Every day since the restart. Filled means a session happened.

	Mon	Tue	Wed	Thu	Fri	Sat
Aug	P	Pl		L	V		4/4
	P	Pl		L	V		4/4
	P	Pl		L	V		4/4
Sep	P	Pl		L	V		4/4
	P	Pl		L	V		4/4
	P	Pl	C	L	V		5/4
	P	Pl		•	V		4/4
Oct	P	Pl	C	L			4/4
		P	Pl		L	V	4/4
	P	Pl		L	V		4/4
	P	Pl		L			3/4 so far

Push / ChestPullLegsV-taper

Progression

Best set per session. The number above each point is the reps at that load.

Incline press

Incline Bench Press (Dumbbell) · 20 sessions · best set per session

First80 × 6Aug 17

Latest110 × 6Oct 26

Since the first session+30 lblast session: +5 lb

6 reps on 1 of 4 sets · the load goes up when all 4 hit 6

Flat bench

Bench Press (Dumbbell) · 11 sessions · best set per session

First80 × 8Aug 17

Latest105 × 8Oct 26

Since the first session+25 lblast session: +5 lb

8 reps on 2 of 3 sets · the load goes up when all 3 hit 8

Shoulder press

Shoulder Press (Dumbbell) · 11 sessions · best set per session

First70 × 6Aug 17

Latest90 × 5Oct 26

Since the first session+20 lblast session: +2 reps

6 reps on 0 of 3 sets · the load goes up when all 3 hit 6

Chest-supported row

Chest Supported Incline Row (Dumbbell) · 11 sessions · best set per session

First70 × 8Aug 18

Latest105 × 8Oct 27

Since the first session+35 lblast session: =

Top of the range on every set · the next session adds load

Romanian deadlift

Romanian Deadlift (Dumbbell) · 10 sessions · best set per session

First100 × 8Aug 20

Latest140 × 8Oct 29

Since the first session+40 lblast session: +10 lb

8 reps on 3 of 4 sets · the load goes up when all 4 hit 8

Weighted pull-up

Pull Up (Weighted) · 6 sessions · best set per session

First+7.5 × 6Sep 15

Latest+12.5 × 6Oct 27

Since the first session+5 lblast session: =

8 reps on 0 of 4 sets · the load goes up when all 4 hit 8

Bulgarian split squat

Bulgarian Split Squat (Dumbbell) · 9 sessions · best set per session

First45 × 8Aug 20

Latest90 × 8Oct 29

Since the first session+45 lblast session: +10 lb

8 reps on 3 of 4 sets · the load goes up when all 4 hit 8

Biceps curl

Bicep Curl (Dumbbell) · 9 sessions · best set per session

First35 × 12Aug 21

Latest40 × 12Oct 23

Since the first session+5 lblast session: +2 reps

Top of the range on every set · the next session adds load

Calf raise

Standing Calf Raise (Dumbbell) · 10 sessions · best set per session

First100 × 20Aug 20

Latest110 × 20Oct 29

Since the first session+10 lblast session: +4 reps

20 reps on 3 of 4 sets · the load goes up when all 4 hit 20

Chest-supported reverse fly

Chest Supported Reverse Fly (Dumbbell) · 9 sessions · best set per session

First20 × 20Aug 21

Latest25 × 20Oct 23

Since the first session+5 lblast session: =

20 reps on 1 of 3 sets · the load goes up when all 3 hit 20

Close-grip push-up

Push Up - Close Grip · 11 sessions · best set per session

First15 repsAug 17

Latest15 repsOct 26

Since the first session—last session: =

Goblet squat

Goblet Squat · 9 sessions · best set per session

First50 × 12Aug 20

Latest70 × 12Oct 29

Since the first session+20 lblast session: +5 lb

Top of the range on every set · the next session adds load

Hammer curl

Hammer Curl (Dumbbell) · 11 sessions · best set per session

First30 × 12Aug 18

Latest35 × 10Oct 27

Since the first session+5 lblast session: −2 reps

12 reps on 0 of 2 sets · the load goes up when all 2 hit 12

Hanging knee raise

Hanging Knee Raise · 9 sessions · best set per session

First15 repsAug 25

Latest15 repsOct 27

Since the first session—last session: −3 reps

Incline curl

Seated Incline Curl (Dumbbell) · 11 sessions · best set per session

First30 × 12Aug 18

Latest35 × 12Oct 27

Since the first session+5 lblast session: +1 rep

12 reps on 2 of 3 sets · the load goes up when all 3 hit 12

Kettlebell swing

Kettlebell Swing · 10 sessions · best set per session

First50 × 10Aug 20

Latest65 × 10Oct 29

Since the first session+15 lblast session: +5 lb

Lat pulldown

Lat Pulldown (Cable) · 1 sessions · best set per session

First80 × 20Sep 29

Latest80 × 20Sep 29

Since the first session—last session: first session

12 reps on 3 of 4 sets · the load goes up when all 4 hit 12

Lateral raise

Seated Lateral Raise (Dumbbell) · 20 sessions · best set per session

First20 × 20Aug 17

Latest30 × 20Oct 26

Since the first session+10 lblast session: +5 reps

20 reps on 1 of 4 sets · the load goes up when all 4 hit 20

One-arm row

Dumbbell Row · 11 sessions · best set per session

First50 × 10Aug 18

Latest55 × 10Oct 27

Since the first session+5 lblast session: =

Top of the range on every set · the next session adds load

Overhead triceps

Single Arm Tricep Extension (Dumbbell) · 9 sessions · best set per session

First15 × 12Aug 21

Latest20 × 12Oct 23

Since the first session+5 lblast session: =

12 reps on 1 of 3 sets · the load goes up when all 3 hit 12

Plank

· 9 sessions · best set per session

First60 sAug 21

Latest85 sOct 23

Since the first session+25 slast session: +5 s

Pull-up

Pull Up · 4 sessions · best set per session

First6 repsAug 18

Latest6 repsSep 8

Since the first session—last session: =

Pullover

Pullover (Dumbbell) · 20 sessions · best set per session

First40 × 15Aug 18

Latest50 × 15Oct 27

Since the first session+10 lblast session: +5 lb

Top of the range on every set · the next session adds load

Rear delt fly

Rear Delt Reverse Fly (Dumbbell) · 11 sessions · best set per session

First15 × 20Aug 18

Latest25 × 20Oct 27

Since the first session+10 lblast session: +1 rep

20 reps on 2 of 3 sets · the load goes up when all 3 hit 20

Reverse crunch

Reverse Crunch · 11 sessions · best set per session

First15 repsAug 20

Latest15 repsOct 29

Since the first session—last session: =

Side plank

Side Plank · 10 sessions · best set per session

First60 sAug 20

Latest60 sOct 29

Since the first session—last session: =

Skullcrusher

Skullcrusher (Dumbbell) · 11 sessions · best set per session

First30 × 12Aug 17

Latest35 × 12Oct 26

Since the first session+5 lblast session: +2 reps

Top of the range on every set · the next session adds load

Weighted crunch

Crunch (Weighted) · 11 sessions · best set per session

First12.5 × 15Aug 17

Latest35 × 15Oct 26

Since the first session+22.5 lblast session: +5 lb

Top of the range on every set · the next session adds load

Weighted push-up

Push Up (Weighted) · 2 sessions · best set per session

First+0 × 15Sep 23

Latest+0 × 15Oct 7

Since the first session—last session: =

Top of the range on every set · the next session adds load

Wide pull-up

Wide Pull Up · 9 sessions · best set per session

First4 repsAug 21

Latest8 repsOct 23

Since the first session+4 repslast session: =

Weekly volume

Working sets per week, by muscle group, with the total load moved.

PushPullLegsCore

Personal records

The best set of each lift since the restart, and how far it has come.

Lift	Best set	When	Since the first session
push
Close-grip push-up	15 reps	Aug 17	—from 15 reps on Aug 17
Flat bench	105 × 8	Oct 26	+25 lbfrom 80 × 8 on Aug 17
Incline press	110 × 6	Oct 26	+30 lbfrom 80 × 6 on Aug 17
Lateral raise	30 × 20	Oct 17	+10 lbfrom 20 × 20 on Aug 17
Overhead triceps	20 × 12	Sep 25	+5 lbfrom 15 × 12 on Aug 21
Shoulder press	90 × 5	Oct 5	+20 lbfrom 70 × 6 on Aug 17
Skullcrusher	40 × 10	Sep 28	+10 lbfrom 30 × 12 on Aug 17
Weighted push-up	+0 × 15	Sep 23	—from +0 × 15 on Sep 23
pull
Biceps curl	40 × 12	Aug 28	+5 lbfrom 35 × 12 on Aug 21
Chest-supported reverse fly	25 × 20	Oct 17	+5 lbfrom 20 × 20 on Aug 21
Chest-supported row	105 × 8	Oct 14	+35 lbfrom 70 × 8 on Aug 18
Hammer curl	35 × 12	Oct 20	+5 lbfrom 30 × 12 on Aug 18
Incline curl	35 × 12	Aug 25	+5 lbfrom 30 × 12 on Aug 18
Lat pulldown	80 × 20	Sep 29	—from 80 × 20 on Sep 29
One-arm row	55 × 10	Oct 14	+5 lbfrom 50 × 10 on Aug 18
Pull-up	6 reps	Aug 18	—from 6 reps on Aug 18
Pullover	50 × 15	Oct 27	+10 lbfrom 40 × 15 on Aug 18
Rear delt fly	25 × 20	Sep 15	+10 lbfrom 15 × 20 on Aug 18
Weighted pull-up	+12.5 × 6	Oct 14	+5 lbfrom +7.5 × 6 on Sep 15
Wide pull-up	8 reps	Aug 28	+4 repsfrom 4 reps on Aug 21
legs
Bulgarian split squat	90 × 8	Oct 29	+45 lbfrom 45 × 8 on Aug 20
Calf raise	110 × 20	Sep 24	+10 lbfrom 100 × 20 on Aug 20
Goblet squat	70 × 12	Oct 29	+20 lbfrom 50 × 12 on Aug 20
Kettlebell swing	65 × 10	Oct 29	+15 lbfrom 50 × 10 on Aug 20
Romanian deadlift	140 × 8	Oct 29	+40 lbfrom 100 × 8 on Aug 20
core
Hanging knee raise	15 reps	Aug 25	—from 15 reps on Aug 25
Plank	85 s	Oct 23	+25 sfrom 60 s on Aug 21
Reverse crunch	15 reps	Aug 20	—from 15 reps on Aug 20
Side plank	60 s	Aug 20	—from 60 s on Aug 20
Weighted crunch	35 × 15	Oct 26	+22.5 lbfrom 12.5 × 15 on Aug 17

Every session

Newest first. Tap a session to open it.

Thu Oct 29Legs113 min · 25 sets5 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	90 × 8, 8, 8, 6	▲ +10 lb
Romanian deadliftRomanian Deadlift (Dumbbell)	140 × 8, 8, 8, 6	▲ +10 lb
Goblet squatGoblet Squat	70 × 12, 12, 12	▲ +5 lb
Calf raiseStanding Calf Raise (Dumbbell)	110 × 20, 20, 20, 18	▲ +4 reps
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	65 × 10, 10, 10, 10, 10	▲ +5 lb

warm-up 6 min · cool-down 4 min

Tue Oct 27Pull83 min · 24 sets3 up

Lift	Sets	vs last time
Weighted pull-upPull Up (Weighted)	+12.5 × 6, 6, 6, 6	=
Chest-supported rowChest Supported Incline Row (Dumbbell)	105 × 8, 8, 8, 8	=
One-arm rowDumbbell Row	55 × 10, 10, 10	=
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 20, 19	▲ +1 rep
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 12, 9	▲ +1 rep
Hammer curlHammer Curl (Dumbbell)	35 × 10, 9	▼ −2 reps
PulloverPullover (Dumbbell)	50 × 15, 15	▲ +5 lb
Hanging knee raiseHanging Knee Raise	15, 15, 12	▼ −3 reps

warm-up 3 min · cool-down 3 min

Mon Oct 26Push93 min · 22 sets6 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	110 × 6, 5, 4, 4	▲ +5 lb
Shoulder pressShoulder Press (Dumbbell)	90 × 5, 5, 3	▲ +2 reps
Flat benchBench Press (Dumbbell)	105 × 8, 8, 6	▲ +5 lb
Lateral raiseSeated Lateral Raise (Dumbbell)	30 × 20, 18, 16, 16	▲ +5 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 12, 12	▲ +2 reps
Weighted crunchCrunch (Weighted)	35 × 15, 15, 15	▲ +5 lb
Close-grip push-upPush Up - Close Grip	15, 15	=

warm-up 4 min · cool-down 2 min

Fri Oct 23V-taper87 min · 23 sets5 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 8, 8	=
Incline pressIncline Bench Press (Dumbbell)	105 × 10, 8	▲ +2 reps
PulloverPullover (Dumbbell)	50 × 12, 11, 8	▲ +5 lb
Lateral raiseSeated Lateral Raise (Dumbbell)	30 × 20, 18, 14, 14	▲ +4 reps
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	25 × 20, 17, 15	=
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 12	▲ +2 reps
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 12, 9, 5	=
Plank	85 s, 70 s	▲ +5 s

warm-up 7 min · cool-down 3 min

Thu Oct 22Legs107 min · 25 sets4 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	80 × 8, 8, 8, 8	▲ +10 lb
Romanian deadliftRomanian Deadlift (Dumbbell)	130 × 8, 8, 8, 8	▲ +10 lb
Goblet squatGoblet Squat	65 × 12, 12, 12	▲ +5 lb
Calf raiseStanding Calf Raise (Dumbbell)	110 × 20, 18, 18, 18	▲ +3 reps
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	60 × 10, 10, 10, 10, 10	=

warm-up 6 min · cool-down 4 min

Tue Oct 20Pull94 min · 24 sets4 up

Lift	Sets	vs last time
Weighted pull-upPull Up (Weighted)	+12.5 × 6, 6, 6, 6	▲ +2 reps
Chest-supported rowChest Supported Incline Row (Dumbbell)	105 × 8, 8, 8, 8	▲ +1 rep
One-arm rowDumbbell Row	55 × 10, 10, 10	=
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 20, 18	=
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 12, 8	▲ +2 reps
Hammer curlHammer Curl (Dumbbell)	35 × 12, 9	▲ +3 reps
PulloverPullover (Dumbbell)	45 × 15, 15	=
Hanging knee raiseHanging Knee Raise	15, 15, 15	=

warm-up 7 min · cool-down 3 min

Mon Oct 19Push77 min · 22 sets4 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	105 × 6, 6, 6, 5	▲ +2 reps
Shoulder pressShoulder Press (Dumbbell)	90 × 4, 4, 3	▼ −1 rep
Flat benchBench Press (Dumbbell)	100 × 8, 8, 7	▲ +1 rep
Lateral raiseSeated Lateral Raise (Dumbbell)	30 × 20, 18, 14, 13	▲ +8 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 12, 10	=
Weighted crunchCrunch (Weighted)	30 × 15, 15, 15	▲ +5 lb
Close-grip push-upPush Up - Close Grip	15, 15	=

warm-up 9 min · cool-down 2 min

Sat Oct 17V-taper82 min · 23 sets5 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 8, 8	=
Incline pressIncline Bench Press (Dumbbell)	105 × 10, 6	▲ +2 reps
PulloverPullover (Dumbbell)	45 × 12, 12, 12	=
Lateral raiseSeated Lateral Raise (Dumbbell)	30 × 20, 15, 15, 12	▲ +5 lb
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	25 × 20, 17, 15	▲ +6 reps
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 10	▲ +3 reps
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 11, 9, 6	▼ −1 rep
Plank	80 s, 70 s	▲ +10 s

warm-up 5 min · cool-down 4 min

Fri Oct 16Legs99 min · 25 sets5 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	70 × 8, 8, 8, 8	▲ +10 lb
Romanian deadliftRomanian Deadlift (Dumbbell)	120 × 8, 8, 8, 8	▲ +10 lb
Goblet squatGoblet Squat	60 × 12, 12, 12	▲ +5 lb
Calf raiseStanding Calf Raise (Dumbbell)	110 × 20, 20, 16, 15	▲ +2 reps
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	60 × 10, 10, 10, 10, 10	▲ +5 lb

warm-up 9 min · cool-down 4 min

Wed Oct 14Pull86 min · 24 sets7 up

Lift	Sets	vs last time
Weighted pull-upPull Up (Weighted)	+12.5 × 6, 6, 6, 4	▲ +5 lb
Chest-supported rowChest Supported Incline Row (Dumbbell)	105 × 8, 7, 8, 8	▲ +5 lb
One-arm rowDumbbell Row	55 × 10, 10, 10	▲ +2.5 lb
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 20, 18	▲ +2 reps
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 10, 8	=
Hammer curlHammer Curl (Dumbbell)	35 × 9, 9	▲ +1 rep
PulloverPullover (Dumbbell)	45 × 15, 15	▲ +3 reps
Hanging knee raiseHanging Knee Raise	15, 15, 15	▲ +2 reps

warm-up 3 min · cool-down 3 min

Tue Oct 13Push80 min · 22 sets5 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	105 × 6, 6, 5, 4	▲ +1 rep
Shoulder pressShoulder Press (Dumbbell)	90 × 4, 4, 4	▼ −1 rep
Flat benchBench Press (Dumbbell)	100 × 8, 8, 6	▲ +3 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	30 × 15, 15, 15, 12	▲ +5 lb
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 12, 10	▲ +4 reps
Weighted crunchCrunch (Weighted)	25 × 15, 15, 15	=
Close-grip push-upPush Up - Close Grip	15, 15	▲ +1 rep

warm-up 4 min · cool-down 3 min

Thu Oct 8Legs88 min · 25 sets1 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	60 × 8, 8, 8, 8	=
Romanian deadliftRomanian Deadlift (Dumbbell)	110 × 8, 8, 8, 8	=
Goblet squatGoblet Squat	55 × 12, 12, 12	=
Calf raiseStanding Calf Raise (Dumbbell)	110 × 20, 20, 16, 13	▲ +4 reps
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	55 × 10, 10, 10, 10, 10	=

warm-up 9 min · cool-down 4 min

Wed Oct 7Chest14 min · 4 sets

Lift	Sets	vs last time
Weighted push-upPush Up (Weighted)	+0 × 8, 15, 15, 15	=

warm-up 3 min · cool-down 1 min

Tue Oct 6Pull80 min · 24 sets6 up

Lift	Sets	vs last time
Weighted pull-upPull Up (Weighted)	+7.5 × 6, 6, 6, 6	▲ +3 reps
Chest-supported rowChest Supported Incline Row (Dumbbell)	100 × 8, 8, 8, 8	=
One-arm rowDumbbell Row	52.5 × 10, 10, 10	▲ +2.5 lb
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 18, 18	▲ +4 reps
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 10, 8	▲ +5 lb
Hammer curlHammer Curl (Dumbbell)	35 × 9, 8	▲ +5 lb
PulloverPullover (Dumbbell)	45 × 15, 12	▲ +3 reps
Hanging knee raiseHanging Knee Raise	15, 15, 13	▼ −2 reps

warm-up 4 min · cool-down 2 min

Mon Oct 5Push76 min · 22 sets4 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	105 × 6, 6, 4, 4	▲ +5 lb
Shoulder pressShoulder Press (Dumbbell)	90 × 5, 4, 4	▲ +10 lb
Flat benchBench Press (Dumbbell)	100 × 8, 5, 6	▼ −1 rep
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 20, 20	▲ +3 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 11, 7	▼ −5 lb
Weighted crunchCrunch (Weighted)	25 × 15, 15, 15	▲ +5 lb
Close-grip push-upPush Up - Close Grip	15, 14	=

warm-up 4 min · cool-down 2 min

Fri Oct 2V-taper77 min · 23 sets7 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 8, 8	▲ +2 reps
Incline pressIncline Bench Press (Dumbbell)	105 × 8 · 100 × 6	▲ +1 rep
PulloverPullover (Dumbbell)	45 × 12, 12, 12	▲ +5 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 19, 18	▲ +1 rep
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	25 × 17, 15, 14	▲ +5 reps
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 7	▲ +1 rep
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 12, 9, 6	=
Plank	75 s, 65 s	▲ +5 s

warm-up 5 min · cool-down 3 min

Thu Oct 1Other50 minBarry's class, glutes and core, NYC

Logged without set detail.

Tue Sep 29Pull77 min · 24 sets1 up

Lift	Sets	vs last time
Lat pulldownLat Pulldown (Cable)	80 × 20, 15, 12, 11	first time
Chest-supported rowChest Supported Incline Row (Dumbbell)	100 × 8, 8, 8, 8	▲ +2 reps
One-arm rowDumbbell Row	50 × 10, 10, 10	▼ −2.5 lb
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 16, 16	▼ −2 reps
Incline curlSeated Incline Curl (Dumbbell)	30 × 12, 12, 10	▼ −5 lb
Hammer curlHammer Curl (Dumbbell)	30 × 11, 9	▼ −5 lb
PulloverPullover (Dumbbell)	45 × 15, 9	▼ −1 rep
Reverse crunchReverse Crunch	15, 15, 15	=

warm-up 4 min · cool-down 3 min

Mon Sep 28Push61 min · 22 sets5 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	100 × 6, 6, 6, 6	▼ −5 lb
Shoulder pressShoulder Press (Dumbbell)	80 × 6, 6, 6	▲ +2 reps
Flat benchBench Press (Dumbbell)	100 × 8, 6, 6	▲ +3 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 19, 18	▲ +1 rep
SkullcrusherSkullcrusher (Dumbbell)	40 × 10, 6, 4	▲ +5 lb
Weighted crunchCrunch (Weighted)	20 × 15, 15, 15	=
Close-grip push-upPush Up - Close Grip	15, 14	▲ +2 reps

warm-up 3 min · cool-down 2 min

Fri Sep 25V-taper72 min · 23 sets5 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 8, 6	▲ +1 rep
Incline pressIncline Bench Press (Dumbbell)	105 × 8 · 100 × 5	▲ +5 lb
PulloverPullover (Dumbbell)	45 × 12, 10, 9	▼ −3 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 19, 17	=
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	25 × 14, 14, 13	▲ +5 lb
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 6	▼ −4 reps
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 12, 9, 6	▲ +1 rep
Plank	75 s, 60 s	▲ +7 s

warm-up 4 min · cool-down 2 min

Thu Sep 24Legs85 min · 25 sets4 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	60 × 8, 8, 8, 8	=
Romanian deadliftRomanian Deadlift (Dumbbell)	110 × 8, 8, 8, 8	▲ +5 lb
Goblet squatGoblet Squat	55 × 12, 12, 12	▲ +2.5 lb
Calf raiseStanding Calf Raise (Dumbbell)	110 × 20, 16, 14, 15	▲ +5 lb
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	55 × 10, 10, 10, 10, 10	▲ +2.5 lb

warm-up 5 min · cool-down 4 min

Wed Sep 23Chest15 min · 4 sets

Lift	Sets	vs last time
Weighted push-upPush Up (Weighted)	+0 × 8, 15, 15, 15	first time

warm-up 2 min · cool-down 1 min

Tue Sep 22Pull78 min · 24 sets3 up

Lift	Sets	vs last time
Weighted pull-upPull Up (Weighted)	+7.5 × 6, 6, 5, 4	▲ +1 rep
Chest-supported rowChest Supported Incline Row (Dumbbell)	100 × 8, 8, 8, 6	▲ +10 lb
One-arm rowDumbbell Row	52.5 × 10, 10, 10	=
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 18, 16	▲ +1 rep
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 8, 6	▼ −1 rep
Hammer curlHammer Curl (Dumbbell)	35 × 8, 7	▼ −4 reps
PulloverPullover (Dumbbell)	45 × 15, 10	▼ −2 reps
Hanging knee raiseHanging Knee Raise	15, 15, 15	=

warm-up 4 min · cool-down 3 min

Mon Sep 21Push63 min · 22 sets6 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	105 × 6, 6, 5, 4	▲ +5 lb
Shoulder pressShoulder Press (Dumbbell)	80 × 6, 6, 4	=
Flat benchBench Press (Dumbbell)	100 × 6, 6, 5	▲ +10 lb
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 19, 17	▲ +5 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 12, 8	▲ +3 reps
Weighted crunchCrunch (Weighted)	20 × 15, 15, 15	▲ +2.5 lb
Close-grip push-upPush Up - Close Grip	15, 12	▲ +1 rep

warm-up 4 min · cool-down 2 min

Fri Sep 18V-taper91 min · 23 sets7 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 8, 5	▲ +2 reps
Incline pressIncline Bench Press (Dumbbell)	100 × 10, 7	▲ +1 rep
PulloverPullover (Dumbbell)	45 × 12, 12, 10	▲ +4 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 20, 16	=
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	20 × 20, 20, 20	▲ +2 reps
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 10	▲ +3 reps
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 11, 8, 7	▲ +1 rep
Plank	68 s, 60 s	▲ +8 s

warm-up 5 min · cool-down 4 min

Thu Sep 17Legs64 min · 18 setsknee-modified

Lift	Sets	vs last time
Romanian deadliftRomanian Deadlift (Dumbbell)	105 × 8, 8, 8, 8	=
Calf raiseStanding Calf Raise (Dumbbell)	105 × 20, 20, 20, 20	=
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	52.5 × 10, 10, 10, 10, 10	=

warm-up 3 min · cool-down 4 min

Tue Sep 15Pull94 min · 24 sets6 up

Lift	Sets	vs last time
Weighted pull-upPull Up (Weighted)	+7.5 × 6, 6, 5, 3	first time
Chest-supported rowChest Supported Incline Row (Dumbbell)	90 × 8, 8, 8, 8	▲ +2 reps
One-arm rowDumbbell Row	52.5 × 10, 10, 10	▲ +1 rep
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 20, 17, 16	▲ +8 reps
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 9, 6	▲ +2 reps
Hammer curlHammer Curl (Dumbbell)	35 × 10, 9	▲ +5 reps
PulloverPullover (Dumbbell)	45 × 15, 12	▲ +3 reps
Hanging knee raiseHanging Knee Raise	15, 15, 15	=

warm-up 3 min · cool-down 3 min

Mon Sep 14Push70 min · 22 sets7 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	100 × 6, 6, 6, 6	▲ +4 reps
Shoulder pressShoulder Press (Dumbbell)	80 × 6, 6, 4	▲ +3 reps
Flat benchBench Press (Dumbbell)	90 × 8, 8, 8	▲ +7 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 17, 14	▲ +6 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 10, 7	▲ +3 reps
Weighted crunchCrunch (Weighted)	17.5 × 15, 15, 15	▲ +2.5 lb
Close-grip push-upPush Up - Close Grip	15, 11	▲ +1 rep

warm-up 4 min · cool-down 3 min

Fri Sep 11V-taper81 min · 23 sets7 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 7, 4	▲ +3 reps
Incline pressIncline Bench Press (Dumbbell)	100 × 10, 6	▲ +3 reps
PulloverPullover (Dumbbell)	45 × 12, 10, 8	▲ +2 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 20, 20, 16	▲ +9 reps
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	20 × 20, 20, 18	▲ +6 reps
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 7	▲ +4 reps
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 11, 8, 6	▲ +1 rep
Plank	60 s, 60 s	=

Thu Sep 10Legs104 min · 25 sets

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	60 × 8, 8, 8, 8	=
Romanian deadliftRomanian Deadlift (Dumbbell)	105 × 8, 8, 8, 8	=
Goblet squatGoblet Squat	52.5 × 12, 12, 12	=
Calf raiseStanding Calf Raise (Dumbbell)	105 × 20, 20, 20, 20	=
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	52.5 × 10, 10, 10, 10, 10	=

Tue Sep 8Pull71 min · 24 sets2 up

Lift	Sets	vs last time
Pull-upPull Up	6, 6, 6, 6	=
Chest-supported rowChest Supported Incline Row (Dumbbell)	90 × 8, 8, 8, 6	▲ +10 lb
One-arm rowDumbbell Row	52.5 × 10, 10, 9	▼ −1 rep
Rear delt flyRear Delt Reverse Fly (Dumbbell)	25 × 16, 14, 15	▲ +5 lb
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 7, 6	▼ −3 reps
Hammer curlHammer Curl (Dumbbell)	35 × 7, 7	▼ −2 reps
PulloverPullover (Dumbbell)	45 × 15, 9	▼ −1 rep
Hanging knee raiseHanging Knee Raise	15, 15, 15	=

Mon Sep 7Push57 min · 22 sets1 upChicago gym

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	100 × 6, 6, 4, 4	▼ −1 rep
Shoulder pressShoulder Press (Dumbbell)	80 × 5, 4, 4	▼ −4 reps
Flat benchBench Press (Dumbbell)	90 × 6, 6, 5	▼ −7 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 17, 14, 14	▼ −6 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 9, 5	▼ −6 reps
Weighted crunchCrunch (Weighted)	15 × 15, 15, 15	▼ −2.5 lb
Close-grip push-upPush Up - Close Grip	15, 10	▲ +1 rep

Fri Sep 4V-taper70 min · 23 sets2 upChicago gym

Lift	Sets	vs last time
Wide pull-upWide Pull Up	7, 6, 3	▼ −3 reps
Incline pressIncline Bench Press (Dumbbell)	100 × 7, 6	▲ +10 lb
PulloverPullover (Dumbbell)	45 × 12, 10, 6	▼ −2 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 18, 15, 14	▼ −2 reps
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	20 × 20, 17, 15	▼ −8 reps
Biceps curlBicep Curl (Dumbbell)	40 × 12, 10, 5	▼ −3 reps
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	20 × 11, 7, 6	▲ +2.5 lb
Plank	60 s, 60 s	=

Thu Sep 3Legs97 min · 25 sets1 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	60 × 8, 8, 8, 8	▲ +10 lb
Romanian deadliftRomanian Deadlift (Dumbbell)	105 × 8, 8, 8, 8	=
Goblet squatGoblet Squat	52.5 × 12, 12, 12	=
Calf raiseStanding Calf Raise (Dumbbell)	105 × 20, 20, 20, 20	=
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	52.5 × 10, 10, 10, 10, 10	=

Tue Sep 1Pull77 min · 24 sets6 up

Lift	Sets	vs last time
Pull-upPull Up	6, 6, 6, 6	▲ +1 rep
Chest-supported rowChest Supported Incline Row (Dumbbell)	80 × 8, 8, 8, 8	▲ +2 reps
One-arm rowDumbbell Row	52.5 × 10, 10, 10	=
Rear delt flyRear Delt Reverse Fly (Dumbbell)	20 × 20, 20, 20	▲ +4 reps
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 9, 7	=
Hammer curlHammer Curl (Dumbbell)	35 × 9, 7	▲ +3 reps
PulloverPullover (Dumbbell)	45 × 15, 10	▲ +5 lb
Hanging knee raiseHanging Knee Raise	15, 15, 15	▲ +5 reps

Mon Aug 31Push73 min · 22 sets7 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	100 × 6, 6, 5, 4	▲ +10 lb
Shoulder pressShoulder Press (Dumbbell)	80 × 6, 6, 5	▲ +1 rep
Flat benchBench Press (Dumbbell)	90 × 8, 8, 8	▲ +2 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 18, 17, 16	▲ +5 lb
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 12, 8	▲ +3 reps
Weighted crunchCrunch (Weighted)	17.5 × 15, 15, 15	▲ +2.5 lb
Close-grip push-upPush Up - Close Grip	15, 9	▲ +2 reps

Fri Aug 28V-taper93 min · 23 sets7 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	8, 6, 5	▲ +7 reps
Incline pressIncline Bench Press (Dumbbell)	90 × 10, 10	▲ +10 lb
PulloverPullover (Dumbbell)	45 × 12, 9, 9	▲ +5 lb
Lateral raiseSeated Lateral Raise (Dumbbell)	25 × 20, 18, 15, 16	▲ +5 lb
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	20 × 20, 20, 20	▲ +5 reps
Biceps curlBicep Curl (Dumbbell)	40 × 12, 12, 6	▲ +5 lb
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	17.5 × 12, 12, 9	▲ +2.5 lb
Plank	60 s, 60 s	=

Thu Aug 27Legs100 min · 25 sets5 up

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	50 × 8, 8, 8, 8	▲ +5 lb
Romanian deadliftRomanian Deadlift (Dumbbell)	105 × 8, 8, 8, 8	▲ +5 lb
Goblet squatGoblet Squat	52.5 × 12, 12, 12	▲ +2.5 lb
Calf raiseStanding Calf Raise (Dumbbell)	105 × 20, 20, 20, 20	▲ +5 lb
Reverse crunchReverse Crunch	15, 15, 15	=
Side plankSide Plank	60 s, 60 s	=
Kettlebell swingKettlebell Swing	52.5 × 10, 10, 10, 10, 10	▲ +2.5 lb

Tue Aug 25Pull84 min · 24 sets6 up

Lift	Sets	vs last time
Pull-upPull Up	6, 6, 6, 5	▲ +6 reps
Chest-supported rowChest Supported Incline Row (Dumbbell)	80 × 8, 8, 7, 7	▲ +10 lb
One-arm rowDumbbell Row	52.5 × 10, 10, 10	▲ +2.5 lb
Rear delt flyRear Delt Reverse Fly (Dumbbell)	20 × 20, 20, 16	▲ +5 lb
Incline curlSeated Incline Curl (Dumbbell)	35 × 12, 8, 8	▲ +5 lb
Hammer curlHammer Curl (Dumbbell)	35 × 7, 6	▲ +5 lb
PulloverPullover (Dumbbell)	40 × 15, 15	=
Hanging knee raiseHanging Knee Raise	15, 15, 10	first time

Mon Aug 24Push71 min · 22 sets6 up

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	90 × 6, 6, 6, 6	▲ +10 lb
Shoulder pressShoulder Press (Dumbbell)	80 × 6, 6, 4	▲ +10 lb
Flat benchBench Press (Dumbbell)	90 × 8, 8, 6	▲ +10 lb
Lateral raiseSeated Lateral Raise (Dumbbell)	20 × 20, 20, 20, 20	▲ +20 reps
SkullcrusherSkullcrusher (Dumbbell)	35 × 12, 11, 6	▲ +5 lb
Weighted crunchCrunch (Weighted)	15 × 15, 15, 15	▲ +2.5 lb
Close-grip push-upPush Up - Close Grip	15, 7	▼ −1 rep

Fri Aug 21V-taper80 min · 23 sets2 up

Lift	Sets	vs last time
Wide pull-upWide Pull Up	4, 4, 4	first time
Incline pressIncline Bench Press (Dumbbell)	80 × 10, 10	▼ −4 reps
PulloverPullover (Dumbbell)	40 × 15, 12, 12	▲ +9 reps
Lateral raiseSeated Lateral Raise (Dumbbell)	20 × 20, 20, 20, 15	▲ +15 reps
Chest-supported reverse flyChest Supported Reverse Fly (Dumbbell)	20 × 20, 20, 15	first time
Biceps curlBicep Curl (Dumbbell)	35 × 12, 12, 12	first time
Overhead tricepsSingle Arm Tricep Extension (Dumbbell)	15 × 12, 12, 12	first time
Plank	60 s, 60 s	first time

Thu Aug 20Legs83 min · 25 sets

Lift	Sets	vs last time
Bulgarian split squatBulgarian Split Squat (Dumbbell)	45 × 8, 8, 8, 8	first time
Romanian deadliftRomanian Deadlift (Dumbbell)	100 × 8, 8, 8, 8	first time
Goblet squatGoblet Squat	50 × 12, 12, 12	first time
Calf raiseStanding Calf Raise (Dumbbell)	100 × 20, 16, 18, 15	first time
Reverse crunchReverse Crunch	15, 15, 15	first time
Side plankSide Plank	60 s, 60 s	first time
Kettlebell swingKettlebell Swing	50 × 10, 10, 10, 10, 10	first time

Tue Aug 18Pull78 min · 21 sets

Lift	Sets	vs last time
Pull-upPull Up	6, 4, 3, 4	first time
Chest-supported rowChest Supported Incline Row (Dumbbell)	70 × 8, 8, 8, 8	first time
One-arm rowDumbbell Row	50 × 10, 10, 10	first time
Rear delt flyRear Delt Reverse Fly (Dumbbell)	15 × 20, 20, 20	first time
Incline curlSeated Incline Curl (Dumbbell)	30 × 12, 12, 12	first time
Hammer curlHammer Curl (Dumbbell)	30 × 12, 12	first time
PulloverPullover (Dumbbell)	40 × 15, 15	first time

Mon Aug 17Push59 min · 21 sets

Lift	Sets	vs last time
Incline pressIncline Bench Press (Dumbbell)	80 × 6, 6, 6, 6	first time
Shoulder pressShoulder Press (Dumbbell)	70 × 6, 6, 6	first time
Flat benchBench Press (Dumbbell)	80 × 8, 8, 8	first time
Lateral raiseSeated Lateral Raise (Dumbbell)	20 × 20, 20, 20	first time
SkullcrusherSkullcrusher (Dumbbell)	30 × 12, 12, 12	first time
Weighted crunchCrunch (Weighted)	12.5 × 15, 15, 15	first time
Close-grip push-upPush Up - Close Grip	15, 8	first time