Log your weight and your reps. The sheet does the rest — tonnage, trend lines and auto-calc Δ% across eight cycles. Nothing to set up, no formulas to write, no app to learn first.
The top of every tab, exactly as it ships. What sits below the fold is not on this page at all.
| I | II | ||||||||||
| # | SET | EXERCISE / SET | FOCUS | kg | rp | rir | Δ% | kg | rp | rir | Δ% |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 01 Pull | |||||||||||
| 01 | Pull-up | Warm-up | |||||||||
| 1 | ├ Set 1 | 50 | 15 | 0 | 50 | 16 | 0 | ||||
| 2 | └ Set 2 | 50 | 13 | 0 | 50 | 14 | 0 | ||||
| START | +6.7% | ||||||||||
| 02 | T-Bar Row (Machine) | Back | |||||||||
| 1 | ├ Set 1 | 60 | 12 | 2 | 62.5 | 12 | 2 | ||||
| 2 | ├ Set 2 | 60 | 10 | 1 | 62.5 | 10 | 1 | ||||
| 3 | └ Set 3 | 55 | 10 | 1 | 57.5 | 10 | 1 | ||||
| START | +4.2% | ||||||||||
| 03 | Iso-Lateral Row (Machine, Upper Back) | Back | |||||||||
| 1 | ├ Set 1 | 45 | 12 | 2 | 47.5 | 12 | 2 | ||||
| 2 | ├ Set 2 | 45 | 10 | 1 | 47.5 | 10 | 1 | ||||
| 3 | └ Set 3 | 40 | 11 | 1 | 42.5 | 11 | 1 | ||||
| START | +5.6% | ||||||||||
| DAY / EXERCISE | REPS | SETS | Δ% AVG | I | II | III | IV | V | VI | VII | VIII | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Pull · variant a | ||||||||||||
| D1Pull-up | Warm-up | 10-12 | 2 | +2.8% | — | +6.7 | +3.1 | +4.4 | +2.8 | +3.9 | +2.2 | −3.6 |
| D1T-Bar Row (Machine) | Back | 8-12 | 3 | +3.2% | — | +4.2 | +3.8 | +4.6 | +4.1 | +4.4 | +3.9 | −2.4 |
| D1Iso-Lateral Row (Machine, Upper Back) | Back | 8-12 | 3 | +4.2% | — | +5.6 | +5.1 | +5.9 | +4.8 | +5.4 | +5.0 | −2.1 |
| D1Single-Arm Lat Pulldown | Back | 8-12 | 2 | +4.8% | — | +6.3 | +5.8 | +6.1 | +5.5 | +6.0 | +5.7 | −1.8 |
| D1Romanian Deadlift (Heavy) | Hamstrings | 6-8 | 3 | +2.3% | — | +3.4 | +2.9 | +3.6 | +3.0 | +3.3 | +2.8 | −2.9 |
| D1Back Extension (Weighted) | Glutes | 8-10 | 2 | +1.6% | — | +2.6 | +2.1 | +2.8 | +2.2 | +2.5 | +2.0 | −3.2 |
| D1Bicep Curl (Machine) | Biceps | 10-12 | 2 | +2.7% | — | +3.9 | +3.3 | +4.1 | +3.5 | +3.8 | +3.2 | −2.6 |
| D1Cable Crunch | Abs | 12-15 | 3 | −1.5% | — | −0.6 | −1.4 | −0.9 | −1.8 | −1.1 | −1.4 | −3.3 |
| Push · variant a | ||||||||||||
| D2Dips | Warm-up | 10-12 | 2 | +3.2% | — | +5.2 | +4.1 | +4.8 | +3.6 | +4.3 | +3.4 | −3.1 |
| D2Seated Chest Press (Machine) | Chest | 8-12 | 3 | +3.5% | — | +4.8 | +4.2 | +5.1 | +4.0 | +4.6 | +4.1 | −2.5 |
| D2Incline Chest Press (Machine) | Chest | 8-12 | 3 | +3.1% | — | +4.4 | +3.9 | +4.7 | +3.7 | +4.2 | +3.8 | −2.7 |
| MUSCLE GROUP | TARGET · SETS / WEEK | I | II | III | IV | V | VI | VII | VIII | |
|---|---|---|---|---|---|---|---|---|---|---|
| 01 | Chest | 10 | 10 | 10 | 10 | 11 | 10 | 11 | 10 | 6 |
| 02 | Back | 10 | 10 | 10 | 10 | 11 | 10 | 11 | 10 | 6 |
| 03 | Shoulders | 13 | 13 | 13 | 13 | 14 | 13 | 14 | 13 | 8 |
| 04 | Biceps | 6 | 6 | 6 | 6 | 7 | 6 | 7 | 6 | 4 |
| 05 | Triceps | 8 | 8 | 8 | 8 | 9 | 8 | 9 | 8 | 5 |
| 06 | Quads | 9 | 9 | 9 | 9 | 10 | 9 | 10 | 9 | 5 |
| 07 | Hamstrings | 9 | 9 | 9 | 9 | 10 | 9 | 10 | 9 | 5 |
| 08 | Glutes | 5 | 5 | 5 | 5 | 6 | 5 | 6 | 5 | 3 |
| 09 | Calves | 3 | 3 | 3 | 3 | 4 | 3 | 4 | 3 | 2 |
| 10 | Abs | 6 | 6 | 6 | 6 | 7 | 6 | 7 | 6 | 4 |
The same data discipline that built the system — packaged as spreadsheets you own forever.
Get the method →Three tiers. One philosophy: pay once for the files and train forever. The app is a subscription; the spreadsheets are not, and nothing about them can be switched off from a distance.
Track the numbers digitally, or write them by hand. The method is identical — pick what keeps you consistent.
By law you have 14 days to change your mind about a digital purchase. Because your files are delivered instantly, we ask you to waive that period at checkout — you tick the box, we deliver immediately, and the 14 days no longer apply. If you would rather keep your withdrawal right, do not tick the box and email us; we deliver after the 14 days instead. Either way, look before you pay: this page shows the top of every tab, exactly as it ships.
Digital files delivered instantly, so at checkout you waive the 14-day withdrawal period — that is the trade for getting them the same minute. But you are not buying blind: further up this page you can read the top of every tab, exactly as it ships — the formulas, the dashboard and the how-to. Look first, then decide. That is a fairer trade than a 14-day window we would both have to chase up.
You see two prices: the higher one (€29/€59/€99) is the regular price. The lower one (€19/€27,-/€45,-) is what you pay today. Prices stay where they are — no fake deadlines, no countdown timers. The anchor exists to show value, not pressure.
No. You fill in 3 numbers per set: kg, reps, RIR. Everything else — tonnage, progression %, trend graphs — is calculated automatically. The How-to tab walks you through it in 7 sections.
Yes. The file is Excel format (.xlsx) but opens cleanly in Google Sheets (upload to Drive) and Apple Numbers. All formulas, conditional formatting, and the dashboard tab work in all three.
Open TRACK and you see all eight schedules side by side: men and women, two to five days. Each one has its own page with the goal it was built for, the split, the working sets per week and where the volume goes — so you can read the programme before you pay for it. Pick the day count you can genuinely hold to, not the one you wish you could.
They are two different products, not two rungs of a ladder. TRACK (€19) is a training schedule with its info PDF. BUILD (€27,-) is a nutrition schedule — macro targets, meal examples, a grocery template and weight tracking — for cutting, staying lean or bulking. Buy either on its own. Want both sides, take DOMINATE (€45,-): a training schedule plus all three nutrition schedules, which is €100 bought separately.
One training schedule of your choice with its info PDF, plus the full Nutrition Pack for your version — all three nutrition schedules: cut, lean and bulk. Your goal moves through the year, and this way a change of goal does not mean buying anything again: you already own every side. Bought separately that is €19 + €27 + €27 + €27 = €100. DOMINATE is €45,-.
One system. Three pillars. Zero excuses.
Get DOMINATE · €45,- →