Built from 2 years of real training logs

The Program
Actually Works.

90, 120, 180, and 360-day training plans. Written in plain English. Built from real sessions, real weights, and real results — not theory.

See All Plans How It Works
110 → 250 lbs
Bench Press
130 → 275 lbs
Squat
2 → 25+ reps
Pull-Ups
2 yrs
Of Real Logs

Where This Came From

"This started as notes in my phone. Every session. Every weight."

These programs weren't written at a desk. They came from two years of logged workouts — the real ones, with the progressions, the heavy days, and the ugly ones. We took that raw data and structured it into a system any 20-something can follow from day one.

No fluff. No guess-work. Just the sessions that worked, laid out in the order that makes sense.

From the original logs —
1-13-23  Chest
Bench press 4x8-10 @ 110–130–155–180
Pec Flys 4x15 @ 75–85
Incline DB press 4x12 @ 40–45

1-9-25  The Big 3
Squat   135 → 225 → 245 → 275
Bench   135 → 185 → 225 → 250
Deadlift 135 → 225 → 315

Real entries. Same format in your tracking pages.

Choose Your Program

Pick Your Timeline.

Every plan builds on the last. Start where you are — not where you think you should be.

90 LOGBOOK DAY STARTER 4 DAYS / WEEK PUSH · PULL · LEGS · ARMS BEGINNER PROGRAM
90-Day Starter
$27
Go from inconsistent to unstoppable. 4 days/week, full glossary included.
Get This Plan
120 LOGBOOK DAY BUILD 5 DAYS / WEEK CLASSIC SPLIT · 4 PHASES EARLY INTERMEDIATE
120-Day Build
$37
Five days a week, real structure. Four phases of escalating intensity.
Get This Plan
180 LOGBOOK DAY TRANSFORM 5–6 DAYS / WEEK PPL · BIG 3 INTRODUCED INTERMEDIATE PROGRAM
180-Day Transform
$49
Six months, six phases. The Big 3 introduced. Real visible change.
Get This Plan
360 LOGBOOK DAY SYSTEM 5–6 DAYS / WEEK FULL YEAR · 4 BLOCKS COMPLETE SYSTEM — FLAGSHIP
360-Day System
$97
A full year. Four blocks. One completely different person on Day 361.
Get This Plan

Every Plan Includes

What You're Getting

→
Week-by-Week Workouts
Every session laid out. Exercises, sets, reps, and how weights should progress. No guessing what to do when you walk in.
→
Exercise Glossary
Every move explained in plain English. No assumed knowledge. If it's in the program, it's in the glossary with cues for how to actually do it.
→
Progress Tracking Pages
The same log format used to build these programs. Fill it in each session. Watch the numbers move over weeks and months.
→
PR Benchmark Targets
Real lift goals for each phase. Know where you're aiming — bench, squat, pull-ups — with numbers grounded in actual training data.
→
Warm-Up Protocol
Every session starts the same: Pull-ups and Dips. This is the foundation. Two years of logs proved it works every single time.
→
Nutrition Fundamentals
Not a diet plan — a clear baseline. Protein targets, meal timing basics, and what actually matters when you're trying to build in your 20s.

The Process

Simple By Design

1
Pick Your Plan
Choose based on where you are, not where you want to be. The 90-Day is the right start for most people. You can stack plans as you go.
2
Show Up 4–6 Days
The program tells you exactly what to do each day. All you bring is the effort. Warm up, lift, track, leave. That's it.
3
Track Every Session
Write the weight down. Every time. Progress is invisible until it's undeniable — the log makes it undeniable. The tracking pages are built in.
Best Value
The Complete
Bundle
$97
Sold separately: $210

All four programs. 90, 120, 180, and 360 days. Every tracking page, every glossary, every benchmark. One download.

90-Day Starter 120-Day Build 180-Day Transform 360-Day System Exercise Glossary PR Trackers
Get the Full Bundle

Questions

Common FAQ

Do I need a gym membership?
Yes — these programs are built around gym equipment: barbells, dumbbells, cables, and machines. Most commercial gyms have everything you need. If you train at home, you'd need a barbell, dumbbells, a pull-up bar, and a cable setup at minimum.
I've never followed a program before. Which plan?
Start with the 90-Day Starter. It's four days a week, all exercises are explained, and it's built to get you consistent before it gets you intense. That's the right order.
What format is the download?
PDF. Works on any device — phone, tablet, laptop. Download once and you have it forever. Print the tracking pages if you prefer writing by hand.
Is this for men only?
No. The exercises and structure work for anyone. The progression benchmarks are based on one person's logs, so treat them as reference points — your numbers will be your own.
Can I run two plans back to back?
That's exactly how the system is designed. 90-Day builds the base, 120-Day raises the volume, 180-Day introduces the Big 3, and 360-Day is the full year arc. Run them in order for the best result.
⚠

Health & Safety Disclaimer

LOGBOOK training programs are designed for generally healthy adults and are intended for informational and educational purposes only. They do not constitute medical advice, diagnosis, or treatment.

Consult a qualified healthcare professional before beginning any new exercise program — especially if you have or suspect you may have a pre-existing medical condition, physical disability, injury, chronic illness, cardiovascular condition, or any other underlying health concern. This includes but is not limited to heart conditions, joint or spinal injuries, diabetes, high blood pressure, osteoporosis, pregnancy, or post-surgical recovery.

The progression benchmarks and training volumes in these programs are based on one individual's personal experience and are provided as reference points only. Individual results will vary. If at any point during training you experience pain, dizziness, shortness of breath, or discomfort beyond normal exercise fatigue, stop immediately and seek medical attention.

By purchasing and using a LOGBOOK program, you acknowledge that you are voluntarily participating in physical exercise activities and assume full responsibility for your own health and safety. LOGBOOK and its creators are not liable for any injury, illness, or adverse outcome resulting from the use of these programs.

This product is not a substitute for professional medical advice, physical therapy, or personalized coaching from a certified fitness professional.

Purchase Confirmed

You're In.
Day One Starts Now.

Your program is ready. Click the button below to download your files right now. The Bonus Pack is included free with your purchase.

Download Your Program →

Includes your plan PDF + the free Bonus Pack (Session Log, PR Tracker & Nutrition Guide)

What To Do Now
1
Download and save both files — save them to your phone, tablet, or laptop so you have them at the gym without needing a connection.
2
Open the Bonus Pack first — read the test set protocol before your first session. It tells you how to find your starting weights correctly.
3
Open your plan PDF — read the intro and Week 1 layout. Every session is written out. You'll know exactly what to do when you walk in.
4
Log your first session — use the tracking pages in the Bonus Pack. The log is the whole point. Day one matters.
Link not working? Try opening it in a different browser. If you still have trouble email us at logbookforyou.com and we'll sort it out immediately.
Real training. Real progression. Digital product — instant download.