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Workouts Section Join Now!

A. GymGoal routines

Whole-body workout

2 days split

3 days split

4 days split

B. Your own routine

Your routine

You can select one of our routines, or enter your own one.

GymGoal allows you to enter your routine, no matter how unique it is. If you workout "2 days on, one off, one on, one off" regardless of days of week - we can handle that. You can even enter your own exercises.


Upcoming workouts
  Workout   Due Date    
 Legs, Lower Back  Sun  Jun 2     
 Chest, Shoulders, Triceps  Tue  Jun 3 
  
 
 Lats, Traps, Forearms  Thu  Jun 5 
  
 

Your Schedule

After you select or enter your routine, you will see your upcoming workouts every time you logon to GymGoal. Your next workout is highlighted.


Sunday, Jun 2
Exercise Set Weight Reps Rest
1. Squats  220  lb  10  90 
  240  lb  90 
  260  lb  90 
  270  lb  180 
2. Lying Leg Press   12  -  10  90 
  14  -  90 
  15  -  180 
3. Straight Leg Deadlift   200  lb  10  90 
  220  lb  90 
  230  lb  180 
4. Standing Leg Curls   14  -  12  60 
  15  -  10  60 
  16  -  60 
5. Angled Calf Presses   630  lb  12  45 
  680  lb  10  45 
6. Seated Calf Raises   180  lb  12  45 
  200  lb  10  45 

Workout Sheet

Review your workout before going to the gym. Clicking on the name of an exercise brings up detailed instructions with pictures.

You can print your upcoming workout sheet (with or without pictures) and take it to the gym. In the gym you use the workout sheet to write down actual weight and reps for each set.

After you complete your workout, you log its results (you can even log your past workouts). You can view your log for any day in the past.


Triceps
Exercise Last Date
Cable Pushdowns 06/01/02
Close-Grip Bench Press (Barbell) 04/04/02
Lying Barbell Triceps Extensions 06/01/02
Bench Dips 04/04/02

Your progress

GymGoal provides you with extensive tools for analyzing your progress.

You can easily find any exercise that you ever performed and see how many reps you did and with what weights.


Lying Barbell Triceps Extensions

Date

Set 1

... Set 4 ...

1 Rep
Max
Weight
Lifted

Weight

Reps

Weight

Reps

06/01/02 80 10 110 7 132.02 2,290
03/25/02 55 10 90 6 101.26 1,650
03/19/02 55 10 90 6 101.26 1,650
03/13/02 55 10 90 6 101.26 1,650
03/07/02 55 10 90 5 97.14 1,560

You can select any exercise and see all logged results for that exercise.

GymGoal calculates your "1 rep max" and total weight that you lifted with that exercise on a specific day.


Squats - One Rep Max (lb)

You can use GymGoal charts to track your progress.

When you have workout logs for several months, it may be very interesting to look at them in charts. It can help you find what works for you, and what does not.


 
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