Fit the split to your week
Decide the days first, from your actual calendar. A perfect four-day split you attend twice is worth less than a three-day split you attend three times. Earn the extra day later, once the habit exists.
Cover the patterns, not the muscles
Think in movements rather than body parts:
- A squat and a hinge
- A push and a pull
- One carry or core finisher
Cover those each week and the details matter far less than consistency.
Pick one progression rule
Add a small amount of weight, or one rep, each session, and repeat the same exercises for a block of weeks. Changing exercises every session feels productive and makes progress impossible to see.
Log it or it did not happen
Write the weight and reps each session. This is the entire value of a training log: it turns a vague sense of effort into a line you can compare, and it stops the slow slide where nothing has actually increased in six months.
Where this lives in a planner
Every technique above has a home on the Fitness Tracker — Soft Navy — undated, A4, and ready for GoodNotes, Notability or a home printer. Not ready to buy? Download the free starter kit and try the method first.
