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 raiseUse a light weight, keep a soft bend in your elbows and raise your arms to about shoulder height. Lead with your elbows and lower slowly without swinging your torso.3×12-15
Triceps pushdownKeep your elbows pinned beside your torso and shoulders relaxed. Straighten your arms fully without rocking forward, then return the handle under control.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 pulldownStart each rep with straight arms and shoulders controlled. Drive your elbows toward your ribs, bring your chest toward the bar or handle, then return slowly to a full stretch.4×6-10
Row (barbell or cable)Brace your torso and pull toward your lower ribs without shrugging. Pause briefly when your shoulder blades come together, then extend your arms under control.3×8-12
Face pullSet the cable near eye level and pull the rope toward your forehead with elbows high. Finish with hands beside your ears without arching your back.3×12-15
Bicep curlKeep your elbows close to your sides and wrists neutral. Curl without swinging, squeeze at the top and lower until your arms are nearly straight.3×10-15
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 deadliftKeep a soft bend in your knees and push your hips straight back while the weight stays close to your legs. Stop when your hamstrings are loaded and your back is still neutral, then stand by driving your hips forward.3×8-10
Leg pressPlace your feet where your knees can track over your toes. Lower the platform only as far as your hips stay against the pad, then press without snapping your knees straight.3×10-15
Leg curlLine your knees up with the machine pivot and keep your hips against the pad. Curl through a comfortable range, pause briefly and control the return.3×10-15
Calf raiseLet your heels descend into a comfortable stretch, rise onto the balls of your feet and pause at the top. Avoid bouncing or rushing the bottom position.3×12-20
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 rowSupport yourself with the opposite hand, brace your core and keep your hips square. Pull your elbow toward your back pocket, pause, then lower without rotating your torso.3×8-12
Seated shoulder pressSit tall with your back supported, ribs down and wrists stacked over elbows. Press overhead without leaning back, then lower until your elbows are just below shoulder height.3×8-12
Curl + pushdown supersetPerform controlled curls first, then move directly to cable pushdowns. Keep your elbows fixed during both exercises; rest only after completing both movements.3×10-15
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.