A research-backed, beginner-friendly four-day push, pull, legs and upper-body template with simple workout and food logging. Use it as a starting point, then download and customize your own copy.
Today's session log
Nothing checked off yet - tick a set above and it'll show up here.
How much protein do you actually need?
Enter your bodyweight in pounds - 180 means 180 lbs, not kg.
Baseline used here: 0.8 grams of protein per pound of bodyweight. Treat it as a simple target, not a medical prescription.
Daily target144g
Today's food, roughly
Pick a food, enter the amount, add it to today's log - generic categories, not exact products, but enough for a real running total.
1 serving of whole egg = 1 egg
0gProtein
0gCarbs
0gFat
How to connect it (5 minutes)
1Make a copy of the Fourward Sheet template (link with the download).
2In your copy: Extensions → Apps Script.
3Delete what's there, paste in the script we provide, save.
4Deploy → New deployment → Web app → Execute as Me → Anyone with the link → Deploy.
5Paste the resulting URL into this page's config - every checkbox now saves to your Sheet.
On iPhone: if this won't open properly in Safari, download a free "HTML Viewer" app, open the file there, and paste in your Sheet URL - same result.
The plan: just log consistently. At the end of the month, export your Sheet and paste it into ChatGPT or Claude and ask it to review your progression. That's it - no extra app, no subscription.
The week at a glance
Complete these four sessions in order. Put at least one rest day between Sessions 1 and 2, and another before Session 4 when recovery calls for it.
1 · Push
2 · Pull
3 · Legs
4 · Upper
Day 1 - Push
Chest, shoulders and triceps. Learn the pressing positions before chasing weight.
Flat bench pressLie on a flat bench, plant both feet, pull shoulder blades gently back, lower the bar to mid-chest and press without bouncing.4×6-10
Incline pressSet the backrest to roughly 20-30 degrees. Press slightly up and back while keeping shoulders against the pad.3×8-12
Shoulder pressUse a supported upright seat, keep ribs down and finish with the weight over your shoulders.3×8-12
Lateral raiseRaise light weights to shoulder height without swinging.3×12-15
Triceps pushdownKeep elbows beside your torso and straighten fully.3×10-15
Day 2 - Pull
Back, biceps
Deadlift or rack pullBrace first, keep the load close and stop if your back position changes. A rack pull begins from raised safety pins and shortens the range.3×5-8
Pull-up / lat pulldown4×6–10
Row (barbell or cable)3×8–12
Face pull3×12–15
Bicep curl3×10–15
Day 3 - Legs
Quads, hamstrings, glutes
SquatStart with bodyweight or an empty bar. Brace, sit between your hips and use only the depth you can control.4×6-10
Romanian deadlift3×8–10
Leg press3×10–15
Leg curl3×10–15
Calf raise3×12–20
Day 4 - Upper
Lighter overall volume
Incline dumbbell pressUse a 20-30 degree bench, keep wrists stacked over elbows and control the lowering phase.3×8-12
Single-arm row3×8–12
Seated shoulder press3×8–12
Curl + pushdown superset3×10–15
General rules
Update your working weight every session - if you hit the top of the rep range on all sets, add weight next time. 2–3 rest days a week. 3 min rest on heavy compounds, 60–90 sec on isolation work.