Strength journal
Log the work.
Watch the numbers climb.
IronLedger is a gym workout tracker for personal bests, recommended rep ranges, and suggested sessions by muscle group — with links to form videos so you can lift with intent, not guesswork. Equipment sold on both Amazon stores is in the shop. The journal also covers the history of bodybuilding, a monthly contest calendar, and notes on supplements.
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Sessions
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PRs tracked
0 kg
7-day vol
Rep ranges
How many reps?
Strength
1–5
About 85–100% of 1-rep max
3–6 sets · 3–5 minutes rest
Strength–hypertrophy
4–8
About 75–85% of 1-rep max
3–5 sets · 2–3 minutes rest
Hypertrophy
6–12
About 65–80% of 1-rep max
3–5 sets · 60–90 seconds rest
Muscular endurance
12–20+
About 50–65% of 1-rep max
2–4 sets · 30–60 seconds rest
Programmes
Suggested muscle-group sessions
Full body A
Three compound lifts plus accessories. Use this on non-consecutive days with Full body B for a three-day beginner week.
Open plan
Full body B
Hinge, press and pull. Alternate with Full body A. Leave 1–2 reps in reserve on every set.
Open plan
Push (chest, shoulders, triceps)
A classic push session: horizontal press, vertical press, then isolation. Rest 2 minutes on the first two lifts.
Open plan
Pull (back and biceps)
Vertical and horizontal pulls, then arm work. Add face pulls to keep the shoulders happy.
Open plan
Leg day (quad-focused)
Squat pattern first, then machines and lunges. Keep 1–2 reps in reserve on squats.
Open plan
Posterior chain
Hinges and hip extension. Ideal as an alternate lower-body day or a deadlift-focused session.
Open plan
Records
Personal bests
Log a session to mint your first record.
History
Recent sessions
Nothing logged yet.
Coaching