Schedule

Plan

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Day Streak

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Visits · Jul

July 2026

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Gym visit Today

Today · Tuesday

Mix: Back + Biceps + Forearms

Warm-up: 5 min row + band pull-aparts and light lat pulldowns.

Main Lifts

Conventional Deadlift

Trap-Bar Deadlift · Rack Pull

3 × 5
Barbell Row

Pendlay Row · T-Bar Row

4 × 8-10
Lat Pulldown

Pull-Ups · Close-Grip Pulldown

3 × 10-12
Barbell Curl

Dumbbell Curl · Cable Curl

3 × 10-12
Wrist Curl

Reverse Wrist Curl · Behind-Back Barbell Wrist Curl

3 × 15-20

Abs / Core

Plank
3 × 45s
Bicycle Crunch
3 × 20 / side

Cardio

Finisher: 8 min moderate cycling or 800m row.

Tap a linked movement to log it in the tracker. Rest 60–90s between sets to fit ~60 minutes.

Weekly Split