What do I do this week?

Enter last week's numbers for one exercise and get a straight answer: add a rep, add weight, or hold. Run it per exercise, every week.

The exercise

Movement type

Weight used last week

Reps completed last week

Smallest weight increment available

How you're feeling this week

Fully recoveredNo excess soreness, no joint discomfort, ready to push Not fully recoveredStill fatigued or unusually sore, but no pain Joint pain or sorenessAny discomfort in the joint itself, not just the muscle

This tool follows the progression method your coach has set for your programme. If anything feels off, always check in before pushing through.

For Shred & Sustain clients only. This tool is built around your coaching programme and isn't intended for general or public use. It's for education and guidance alongside your coaching, not a substitute for it. As with any change to your training, get clearance from a doctor before starting or adjusting an exercise programme, particularly if you have an existing injury, condition, or any doubt about whether an exercise is right for you — and always stop if something feels wrong. If you're not a current client and this has been shared with you, please get in touch with Sam before using it.