Form / Function

Today Program Exercises Progression Guides

Today · Day 1

Upper A

Your local training day · Chest + back emphasis

Target: 1–3 RIR

Workout progress0/7 complete

x

Machine Chest Press 3 × 6–10 2–3 min

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Overhand Lat Pulldown 3 × 8–12 2–3 min

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Seated Cable Row 3 × 8–12 2–3 min

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Incline Chest Press Machine 2–3 × 8–12 2–3 min

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Lateral Raise Machine 3 × 12–20 60–90 sec

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Rope Pressdown 2–3 × 10–15 60–120 sec

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Cable Curl 2–3 × 10–15 60–120 sec

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Rest timer

2:00

Full day overviewWarm-up, order, targets and notes Exercise library112 movements with gym-ready swaps What should I beat?Use the double-progression rule

The rule for today

Keep 1–3 good reps in reserve. Add load only after you reach the top of the rep range across every set with stable technique.

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Form / Function · A practical personal training reference.

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