9:41● ● ▮
EXAMPLE DATA · MOCKUP v3
Workout · Week 3 of plan

Full body A

2 of 5 doneCoach: +1 kg on rows today
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Goblet squat
3 × 10 · 16 kg
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Push-up
3 × 12 · body weight
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3
Dumbbell row
3 × 10 · 14 kg
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4
Shoulder press
3 × 8 · 10 kg
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5
Plank
3 × 40 s
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Swap Dumbbell row

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Same job: pull (back). Pick one.
ChestBackShouldersArmsLegsGlutesCoreCardio
Any loadLow onlyNo equipment
Seated cable row
Easiest on lower back
Low joint load
Chest-supported row
Machine or bench
Low joint load
Band row
At home, no weights
Low joint load
Bent-over barbell row
Heavier, more back strain
High joint load
Single-arm cable row
One side at a time
Medium load