60-Day Challenge

Day 1 - Upper (Push)

Challenge Progress2%
Day 160 Days

Progress

0%
0 of 5 exercisesChallenge progress: 0%
1/60 day

Upper (Push) Exercises

DB Bench Press (neutral grip)

Sets:
Reps:
RPE: 6-8

Add 1 rep/week at same RPE

Set Tracking
Set 1
reps @kg
Set 2
reps @kg
Set 3
reps @kg

Overhead Press (DB or Barbell)

Sets:
Reps:
RPE: 6-8

Add 1 set every 2 weeks

Set Tracking
Set 1
reps @kg
Set 2
reps @kg
Set 3
reps @kg

Incline DB Press

Sets:
Reps:
RPE: 7-8

Control tempo, focus on ROM

Set Tracking
Set 1
reps @kg
Set 2
reps @kg
Set 3
reps @kg

Lateral Raises

Sets:
Reps:
RPE: 7

Add 2 reps/week

Set Tracking
Set 1
reps @kg
Set 2
reps @kg
Set 3
reps @kg

Triceps Overhead Extension (DB)

Sets:
Reps:
RPE: 7-8

Keep elbows tucked

Set Tracking
Set 1
reps @kg
Set 2
reps @kg
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5
Exercises
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Day

Personal Records

Track your best lifts and achievements

PR tracking will be connected with Firebase
Coming soon: Exercise PRss, weight progression, and achievement tracking

Body Measurements

Log measurements every 6 days

Next: Day 6
Chest
Waist
Shoulders
R Arm
L Arm
R Forearm
L Forearm
R Thigh
L Thigh
R Calf
L Calf
Measurements are logged every 6 days for progress tracking
Next measurement day: Day 6