Training Log — Hypertrophy
Training Log — Hypertrophy
Living journal for the 8-week block. Track working sets, , and — most importantly — weekly per muscle group. Volume is the primary driver of growth; this log makes it visible.
How to Use This Log
- Log every working set with weight, sets, reps, and RPE.
- At the end of each week, tally hard sets per muscle group.
- Check the Reflection panel — it surfaces volume trends and RPE creep.
- Weekly reflection every Sunday. Cycle review at week 4 and week 8.
Progression Reminders
- Reps first, weight second. Add a rep before adding 5 lbs.
- RPE 7–9. This is not a strength peak. Leave 1–3 .
- Volume target: 14–20 hard sets per muscle group per week.
- weeks 4 and 8: cut volume 50–60%, keep .
Volume Tracking
Track these at the end of every week:
| Muscle Group | Target Hard Sets/Week | This Week |
|---|---|---|
| Chest | 14–20 | |
| Back | 14–20 | |
| Quads | 12–18 | |
| Hamstrings | 12–18 | |
| Shoulders | 10–16 | |
| Arms | 10–16 |
A “hard set” is RPE 7 or higher (3 or fewer reps in reserve).
Daily Entry Template
Date: ______________________
Session: [ ] Upper A [ ] Lower A [ ] Upper B [ ] Lower B [ ] Arms/Weak Points [ ] Rest
Primary Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______ RPE: ______
Secondary Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______
Accessories
Body Weight
Today: ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / 4
1. Volume check — did every muscle group hit target? [ ] Yes [ ] Mostly [ ] No
2. Which muscle groups feel under-stimulated?
3. Which are feeling beaten up?
4. Average RPE this week:
5. Body weight trend: [ ] Up [ ] Steady [ ] Down
6. One adjustment for next week:
Cycle Review (Weeks 4 and 8)
Cycle: ______
1. Working weight changes:
| Lift | Start | End | Change |
|---|---|---|---|
| Back Squat | |||
| Bench Press | |||
| Deadlift / RDL | |||
| Overhead Press |
2. Body weight change: ______
3. Measurements change:
| Site | Start | End | Change |
|---|---|---|---|
| Waist | |||
| Chest | |||
| Arm (flexed) | |||
| Thigh |
4. Progress photos taken? [ ] Yes [ ] No
5. Deload completed? [ ] Yes [ ] No
6. Ready to repeat, switch to strength, or change split? [ ] Repeat [ ] Switch to strength [ ] Change split [ ] Other: ________
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Hypertrophy Program README
- Hypertrophy (concept)
- (concept)
- (concept)
- Deloading (concept)