Form/execution are a form of progressive overload (this video covers mainly the quantitative variables you can track on paper).

More than just standardizing form, be sure your form doesn’t regress in direct relation to your “on paper” progression.

And also realize numbers can stall and form can progress for a period of time. That is progressive overload.

First and foremost the logbook is for you. And for tracking THE most important variable of any program: progressive overload. There are really no “rules”. So take the examples as guidelines and adjust to better fit your needs. And find a method you’re most likely to adhere to.

Personally I just track working sets

I always track/write down the number of reps I did with ZERO assistance

Immediately following working sets, I write my “loose plan” for next session (in the notes)

I always write in my notes “fractional” and non-quantitative progress

Always chose the smallest percentage progression possible. (Much more sustainable). This is almost always a move up in weight, often “micro progression” as opposed to move up in reps. (Not as large a margin for high rep sets)

Working from “bottom to the top” of a rep range is also a fine method. Can be tougher long term and with lighter weights.

At the beginning of the session, look through the numbers and plan/adjust the session accordingly.
I’d rather “be conservative” and overshoot reps rather than overestimate a load and drop out of a rep range.

For ANY questions unanswered, get right on the forum. For any technical issues email [email protected]. Search the help and guide section first. Also use the “search” tab.

Pick a program. Pick first and foremost based off of personal preference. Next, the program names themselves should give you a good indication of who/what they are for. For more detail, watch the video describing each program in more detail.

For each program you can see an overview of the program, and the programming for the week. With the workouts you will see the exercises. For more detailed descriptions on how to perform the exercises, click on them and watch the execution videos. The prescribed number sets, and reps are also listed for each. Log and track your workouts (weight, reps, additional notes) right within the App’s logbook. You can swap exercises if needed, add additional sets, and swap out any programmed “pump/metabolic” work.

All additional educational content is within the “TV” section, dig deep in the “Hypertrophy Nerd Sh!t” and Hypertrophycoach University sections, and if you’re a trainer, be sure to check out the “Trainers Corner”. And there’s truly too much more to list.