Workout Tracker
Track your home workout progress through all 4 phases
Phase 1
Acclimatization
2 sets • Focus on form & mind-muscle connection
Week 1 of 3
December 2025
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Push
Pull
Legs
Phase 1
Phase 2
Phase 3
Phase 4
Today
Push A
Chest, Shoulders, Triceps
2 sets
~45 min
1
Standard Push-Ups
Chest
10-15
2
Decline Push-Ups
Upper Chest
8-12
3
Incline Push-Ups
Lower Chest
12-15
4
Band Tricep Pushdowns
Triceps
12-15
5
Bodyweight Skull Crushers
Triceps
8-12
6
Pike Push-Ups
Shoulders
8-12
7
Band Lateral Raises
Shoulders
12-15
8
Band Face Pulls
Rear Delts
15-20
Daily Yoga Flow (Cool Down)
Cat/Cow → Cobra Pose (Bhujangasana) → Wheel Pose (Chakrasana) → Child's Pose (Balasana) → Halasana (Plow Pose)