Start a workout
Pick a session, swap anything the programme allows, and write down what you lifted. The next time you open it, last time’s numbers are already there — which is the only reason a log is worth keeping.
The workout runner is part of MacroChef Plus
Log every set, time every rest, and open it next time with last time’s numbers already in the fields. One subscription covers the training side and the whole recipe library.
How Plus worksFULL BODY · Squat and press
Full body A
-
3 × 5-8
Quads, Glutes, Adductors, Spinal erectors
-
3 × 6-10
Chest, Front delts, Triceps
-
3 × 8-12
Lats, Mid back, Biceps
-
2 × 8-12
Hamstrings, Glutes, Spinal erectors · Hinge at the hip; the bar stays close to the leg.
-
3 × 30-45 sec
Trunk
Saved to this device.
FULL BODY x2 · Hinge and overhead
Full body B
-
3 × 3-6
Glutes, Hamstrings, Spinal erectors, Lats, Grip · Stop the set when the back stops holding position, not when the reps run out.
-
3 × 6-10
Front delts, Side delts, Triceps, Trunk
-
3 × 8-12
Mid back, Lats, Rear delts, Biceps
-
2 × 8-12 each leg
Quads, Glutes
-
3 × 8-15
Lower abs, Hip flexors, Grip
Saved to this device.
FULL BODY x3 · Quads and pull
Full body C
-
3 × 6-10
Quads, Glutes, Upper back, Trunk
-
3 × 8-12
Upper chest, Front delts, Triceps
-
3 × 6-12
Lats, Biceps, Mid back
-
3 × 8-12
Glutes, Hamstrings
-
2 × 30 sec each side
Obliques, Trunk
Saved to this device.
UPPER / LOWER · Press emphasis
Upper A
-
4 × 5-8
Chest, Front delts, Triceps
-
3 × 6-10
Front delts, Side delts, Triceps, Trunk
-
3 × 8-12
Mid back, Lats, Rear delts, Biceps
-
3 × 8-12
Lats, Mid back, Biceps
-
3 × 12-20
Side delts
-
3 × 10-15
Triceps
Saved to this device.
UPPER / LOWER · Squat emphasis
Lower A
-
4 × 5-8
Quads, Glutes, Adductors, Spinal erectors
-
3 × 8-12
Hamstrings, Glutes, Spinal erectors
-
3 × 10-15
Quads, Glutes
-
3 × 10-15
Hamstrings
-
4 × 10-15
Calves
Saved to this device.
UPPER / LOWER · Pull emphasis
Upper B
-
4 × 5-8
Lats, Biceps, Mid back, Grip
-
3 × 8-12
Upper chest, Front delts, Triceps
-
3 × 8-12
Mid back, Lats, Rear delts, Biceps
-
3 × 8-12
Front delts, Side delts, Triceps
-
3 × 12-20
Rear delts, Mid back, Rotator cuff · The one that keeps the shoulders happy through everything else.
-
3 × 8-12
Biceps
Saved to this device.
UPPER / LOWER · Hinge emphasis
Lower B
-
3 × 3-6
Glutes, Hamstrings, Spinal erectors, Lats, Grip
-
3 × 8-12 each leg
Quads, Glutes, Adductors
-
3 × 12-20
Quads
-
3 × 10-15
Hamstrings
-
3 × 8-15
Lower abs, Hip flexors, Grip
Saved to this device.
PPL + UPPER/LOWER · Chest, shoulders, triceps
Push
-
4 × 5-8
Chest, Front delts, Triceps
-
3 × 6-10
Front delts, Side delts, Triceps, Trunk
-
3 × 8-12
Upper chest, Front delts, Triceps
-
4 × 12-20
Side delts
-
3 × 10-15
Triceps
-
2 × 12-20
Triceps
Saved to this device.
PPL + UPPER/LOWER · Back and biceps
Pull
-
3 × 3-6
Glutes, Hamstrings, Spinal erectors, Lats, Grip · On the second pull day of the week, swap this for a barbell row.
-
4 × 6-12
Lats, Mid back, Biceps, Grip
-
3 × 8-12
Mid back, Lats, Rear delts, Biceps
-
3 × 12-20
Rear delts, Mid back, Rotator cuff
-
3 × 8-12
Biceps
-
2 × 10-15
Biceps, Brachialis, Forearms
Saved to this device.
PPL + UPPER/LOWER · Quads, hamstrings, calves
Legs
-
4 × 5-8
Quads, Glutes, Adductors, Spinal erectors
-
3 × 8-12
Hamstrings, Glutes, Spinal erectors
-
3 × 10-15
Quads, Glutes
-
3 × 10-15
Hamstrings
-
4 × 10-15
Calves
-
3 × 8-15
Lower abs, Hip flexors, Grip
Saved to this device.
Weights and swaps are saved on this device only — never uploaded, never attached to a name. Clear them any time from privacy. No loads are suggested anywhere: no page can watch you lift, so what to put on the bar is yours to decide.