Workout completion
0%
Rest timer
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Last 7 days
Pull-up max history
Set your pull-up max in Settings to track progression.
5-Day Split Overview
Week 1 assessment (do once)
Ground rules
- Train 5 days/week, 60–90 min. Optional 6th day: Zone 2 bike 30–45 min + mobility, or full rest.
- Home is home base (dumbbells to 55 lb, barbell, pull-up bar, TRX, Total Gym, bike, Neck Flex). Planet Fitness covers heavier loads or bench/leg press.
- Knee rule: no running, no jumping/cutting drills, no rapid deceleration. Deep, controlled knee bending is fine.
- Progression: double progression — hit the top of the rep range on all sets, then add weight next session. Clean form only.
- Rest: 2–3 min compounds, 60–90 sec isolation.
- Warm up: 5 min easy bike + 1 light feeder set of the first lift.
Pull-up progression
- Weeks 1–4: submaximal volume as written. Add 1 rep to one set each week.
- When 5 × 60% of max feels comfortable, retest max, reset sets to 50–60% of new max.
- Stuck 3 weeks: add a 6th set, or one PF lat-pulldown session 4 × 8–10.
Neck progression
- 2–3 sessions/week (Days 4 and 5, plus Day 1 if recovered).
- Add reps first (up to 25), then add resistance on the Neck Flex.
Zone 2 cardio
- 2×/week, 30–45 min, stationary bike. Conversational pace, nasal breathing proxy.
- Keep off heavy leg day or 6+ hours separated if doubled up.
Deload
- Every 6–8 weeks, or when joints ache / performance dips 2+ sessions: cut volume in half for one week.
Strength benchmarks
Used to auto-calculate pull-up / chin-up set targets (50–60% of max).
Backup
All data stays on this device (localStorage). Export occasionally as a backup.
About
Workout Tracker v1 — personal use. General fitness information, not medical advice. Clear meaningful training changes with your prescriber; get undiagnosed or worsening knee pain evaluated.