Progress Tracker

Name* Date Body Weight - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) - Back Squat BB Biceps Curl BB Patrick Steps BB Poliquin Steps BB Push Press BB RDL BB Shoulder Press Bench Press Bulgarian Squat Cable Row Choppers Cormax Power Clean Cormax Push Press Cormax Snatch Cormax Super Clean DB Arnold Press DB Bench Press DB Biceps Curl DB Farmers Carry DB Hammer Curl DB Hip Raises DB Lat Lunge DB OH Split Squat DB Patrick Steps DB Poliquin Steps DB Pullovers DB Push Press DB RDL DB Shoulder Press DB Snatch DB Split Squat DB Step-Ups DB Stork Press DB Suitcase Carry DB Y Raises Deadlift Front Squat Gob Squat Hamstring Curls Hi Box DB Step Up Hip Thrust Incline Bench Press Incline DB Bench Press Jammer Row Landmine Press Landmine Rotations Lat Pulldown Leg Press Nordic Ham Curls OH Tri Ext Plate Chest Press Plate Lifts Prowler Rotational Row SA Rot Squat Row S Calf Raises S Shoulder Rotation SA Cable Row SA DB Bentover Row SA DB Snatch SL Back Ext SL DB RDL Split Row Supine DB Hip Raise T-Bar Row Tib Raises Tricep Extention Viking Press VMO Back Squat VMO DB Lat Lunge VMO Front Squat VMO Gob Squat KB Swing Reps Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS RPE 1(Easy) 2 3 4 5(Medium) 6 7 8 9 10(Hard) Notes