3-Day Definition Tracker

3 days · 98 exercises · machines + free weights

Build the day your way.

Start from a ready-made split, then add or remove exercises from a real exercise library, adjust sets per move, and log weight and reps to track progression over time.

3Workouts per week

0Sets logged today

0Sessions saved

Day 1

Session notes

Quick rules for progress and pain management.

Progression

If every set hits the top of the rep range with good form, add 2.5-5 lb next time or add 1-2 reps first.

Pain rule

Mild fatigue is normal, but sharp shoulder or back pain means stop that movement and swap it.

Mixing days

Use the + button to pull in exercises from any muscle group, and the trash icon to drop ones you don't want.

History

Tap Finish Day to save today's numbers, then the tracker resets so you can log a clean session next time.

Memory

Each exercise remembers your last weight and reps per set. Empty fields show "Last: ..." as a hint, or tap "Fill from last time" to auto-fill and try to beat your PR.

Frequency check

The sidebar tracks how many finished sessions hit each muscle group in the last 7 days, so you can spot if a group is being skipped while mixing exercises.

Muscle frequency (last 7 days)

Based on finished sessions with at least one completed set per group.