Train Every Day

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Resistance

Cardio

Machine

Minutes — 20 min

Distance — optional

0mi

Where — optional

Minutes — 30 min

Distance — optional

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12 lb vest

Where — optional

Minutes — 30 min

Distance — optional

0mi

Mobility

Class

Class — 45 min

Heaviest DB — optional

0lb

Notes — optional

// Resources

Resources

Setup, form, and the standing rules — tucked away until you need them. Tap a card to expand.

The MachinesGym · main floor · setup + form · tap ＋ Log to send one to the logger

The main-floor machines at the Gym, in workout order: lower → push → pull → arms → core. This is training order, not floor order — the numbering is set for how the muscles should be fatigued, so it won't always match the order you pass the machines in. Follow the numbers, not the floor. The Circuit Room is a separate set of 7 machines with its own Circuit board and card set above — those are different units even where the name matches. Tapping ＋ Log jumps to Today and opens it in the logger.

Leg Press

QUADS · GLUTES · HAMSTRINGS

3 × 12–15Main

Setup: knees start near 90°, feet flat mid-platform. Press through heels, don't lock the knees at the top.

Leg Curl

HAMSTRINGS

3 × 12–15Main

Setup: knee joint on the pivot, thigh pad snug. Hips down. Return slow — the lowering is the work. Why second: this is your only direct hamstring work, so it gets done fresh, and it rests the quads before the extension.

Leg Extension

QUADS · MACHINE

2 × 10–15Quad Iso

Setup (Matrix Versa): back pad so knees line up with the orange pivot, leg pad just above the ankles. Extend smooth, no knee slam at the top, lower slow. Same machine as Leg Curl. Why last: quads already got the press — the curl in between lets them recover so this is a real second stimulus, not junk volume.

Chest Press

CHEST · TRICEPS · FRONT DELTS

3 × 12–15Main

Setup: handles at mid-chest. Press out, blades stay on the pad, no shoulder roll.

Pec Fly

CHEST · MACHINE

2 × 10–15Chest Shape

Setup (Matrix combo): adjust start position for comfort, handles set to Pec. Slight elbow bend, hug the arcs together, slow return — no shoulder roll forward.

Rear Delt

REAR DELTS · UPPER BACK

2 × 10–15V-Taper

Same machine as Pec Fly — flip the handle position to Delt and face the pad. Arms sweep back, squeeze the blades, no shrug. Do it right after Pec Fly, same station.

Lat Pulldown

LATS · UPPER BACK · BICEPS

3 × 12–15V-Taper

Width anchor. Thigh pad locked. Pull to the upper chest with a slight lean — don't rock back.

Shoulder Press

DELTS · TRICEPS

3 × 12–15Delt Pop

Frame builder. Handles at ear height. Smooth press — skip if shoulders complain. Add DB laterals at home.

Biceps Curl

BICEPS · MACHINE

1–2 × 10–15Optional

Setup: armpits over the pad, elbows on the pivot. Finisher after the big pulls.

Triceps Press

TRICEPS · MACHINE

1–2 × 10–15Optional

Form: elbows pinned, no drift. Press to straight without shrugging.

Ab Machine

ABS · MACHINE

1–2 × 10–15

Start light and use a comfortable range. This exercise remains optional.

Back Extension

LOWER BACK · MACHINE

1–2 × 10–15Posterior

Controlled — no jerk. Hinge, squeeze glutes + low back, don't hyperextend. Same machine — seat + weight adjusted.

The CircuitGym · Circuit Room · 7 stations · run the loop 2–3× · tap ＋ Log to send one to the logger

The circuit room is a self-contained loop — 7 Matrix machines, separate from the main floor. Move station to station in order: legs → push/pull → core, so one muscle rests while the next works. One set per station, 12–15 reps, minimal rest, then repeat the loop 2–3 times (~20–30 min). Tapping ＋ Log jumps to Today and opens it in the Circuit logger.

Leg Press

QUADS · GLUTES · HAMSTRINGS

× 12–15Station 1

Setup: knees start near 90°, feet flat mid-platform. Press through heels, don't lock the knees at the top. Big lower-body opener — sets the pace.

Chest Press

CHEST · TRICEPS · FRONT DELTS

× 12–15Push

Setup: seat so handles sit at mid-chest. Press out, blades stay on the pad, no shoulder roll. First push of the loop.

Seated Row

MID-BACK · LATS · BICEPS

× 12–15Pull

Setup: chest on the pad, slight knee bend. Drive elbows back and squeeze the shoulder blades — don't heave with the low back. Balances the chest press.

Shoulder Press

DELTS · TRICEPS

× 10–15Push

Frame builder. Handles at ear height. Smooth press — skip if shoulders complain and go straight to station 5.

Lat Pulldown

LATS · UPPER BACK · BICEPS

× 12–15Pull

Width anchor. Thigh pad locked. Pull to the upper chest with a slight lean — don't rock back. Second pull, wider grip than the row.

Leg Extension

QUADS · MACHINE

× 12–15Quad Iso

Setup: back pad so knees line up with the orange pivot, leg pad just above the ankles. Extend smooth, no knee slam at the top, lower slow. Burns out the quads before core.

Abdominal

ABS · MACHINE

× 10–15

Start light and use a comfortable range. Station 7 remains optional.

VO2 LadderFriday · indoor cycle · climb a rung only when the current phase feels repeatable

Indoor cycle at home (or any tool you can push near-max on — rower, treadmill). Build toward 4×4 — climb one rung only when the current phase feels repeatable.

1 · Steady hard~wk 1–25-min warmup → 15–20 min continuous at the hardest effort you can hold → spin down. RPE ~7, can't sing.
2 · Surges~wk 3–4Warmup → 6 × (30 s hard / 90 s easy) → spin down. The 30s go genuinely hard; the 90s fully recover.
3 · Norwegian 4×4~wk 5+Warmup → 4 × (4 min near-max, RPE 8–9 / 3 min easy) → cool down. Then progress by adding resistance at the same RPE, not more intervals.

Rules of the FloorStanding orders · progression

RPE 6–8

End compound sets with 2–4 reps in reserve. Machine isolation can go to failure on a last set — not the compounds.

Progression

3 sets, same weight. Reps 12 → 15. Add a rep when sets stay controlled (12→13→14→15). All sets at 15 and RPE ≤ 8? +weight, back to 12. Grinding = too heavy, not progress.

Build the Frame

Delts + upper back first (V-taper). DB laterals at home, pulldown + rows at the gym. Torso is your lowest band.

Watch the Volume

The Muscle Volume bars are the real scoreboard — chase 10–12 sets/wk on the five build groups. Core sits lower at 4–6: the bars count direct sets, and the abs already work on presses, carries and leg press. A Bands session is logged by duration, so its sets are estimated — one set per 4 minutes, dealt round-robin across the region you picked, and marked est. on the bar. Log on the gym or bands board when you want them counted rather than guessed; everything else timed (AF+, classes, Other) moves no bar at all.

Train Every Day

This week

Muscle Volume

Strength Trend

History

Resources

Leg Press

Leg Curl

Leg Extension

Chest Press

Pec Fly

Rear Delt

Lat Pulldown

Shoulder Press

Biceps Curl

Triceps Press

Ab Machine

Back Extension

Leg Press

Chest Press

Seated Row

Shoulder Press

Lat Pulldown

Leg Extension

Abdominal

RPE 6–8

Progression

Build the Frame

Watch the Volume