6-Day Science-Based Gym Planner

Edit each exercise's starting weight as you progress and use the embedded demos for form checks.

Storage: PostgreSQL

Monday

Chest

  • Bench Press

    Starting weight (kg)

  • Incline Dumbbell Press

    Starting weight (kg)

  • Chest Fly

    Starting weight (kg)

Shoulders

  • Overhead Press

    Starting weight (kg)

  • Lateral Raises

    Starting weight (kg)

  • Front Raises

    Starting weight (kg)

Triceps

  • Tricep Pushdowns

    Starting weight (kg)

  • Overhead Tricep Extension

    Starting weight (kg)

Tuesday

Back

  • Deadlifts

    Starting weight (kg)

  • Lat Pull-downs

    Starting weight (kg)

  • Seated Cable Rows

    Starting weight (kg)

Biceps

  • Barbell Curls

    Starting weight (kg)

  • Hammer Curls

    Starting weight (kg)

  • Concentration Curls

    Starting weight (kg)

Forearms

  • Wrist Curls

    Starting weight (kg)

  • Reverse Wrist Curls

    Starting weight (kg)

Wednesday

Legs

  • Leg Press

    Starting weight (kg)

  • Leg Curl

    Starting weight (kg)

  • Leg Extensions

    Starting weight (kg)

Abs

  • Planks

    Starting weight (kg)

  • Russian Twists

    Starting weight (kg)

  • Leg Raises

    Starting weight (kg)

Thursday

Chest

  • Incline Bench Press

    Starting weight (kg)

  • Decline Dumbbell Press

    Starting weight (kg)

  • Dumbbell Bench Press

    Starting weight (kg)

Shoulders

  • Front Raises

    Starting weight (kg)

  • Overhead Dumbbell Press

    Starting weight (kg)

Triceps

  • Cable Tricep Pushdown

    Starting weight (kg)

  • Skull Crushers

    Starting weight (kg)

Friday

Back

  • Deadlifts

    Starting weight (kg)

  • T-Bar Rows

    Starting weight (kg)

  • Lat Pull-downs

    Starting weight (kg)

Biceps

  • Preacher Curls

    Starting weight (kg)

  • Cable Curls

    Starting weight (kg)

  • Concentration Curls

    Starting weight (kg)

Forearms

  • Reverse Curls

    Starting weight (kg)

  • Wrist Curls

    Starting weight (kg)

Saturday

Legs

  • Squats

    Starting weight (kg)

  • Leg Extensions

    Starting weight (kg)

  • Leg Curls

    Starting weight (kg)

Abs

  • Hanging Leg Raises

    Starting weight (kg)

  • Bicycle Crunches

    Starting weight (kg)

  • Planks

    Starting weight (kg)