About this tracker
This site is a personal tool to keep training consistent. It shows today's workout, lets you check exercises off as you complete them, and sends a reminder in the browser at 6:00 PM on training days.
The weekly plan
The schedule is fixed and repeated every week. Rest days are part of the program.
| Day | Workout |
|---|---|
| Monday | Legs + Chest — Squats 3x12, Pushups 3x15, Situps 3x25 |
| Tuesday | Back + Arms — Pullups 3x max, Lunges 3x12 each leg, Plank 3x30-45 sec |
| Wednesday | Rest |
| Thursday | Legs + Shoulders — Glute bridges / Jump squats 3x15, Dumbbell shoulder press 3x12, Leg raises 3x15 |
| Friday | Back + Legs (light) — Dumbbell rows 3x12 each arm, Calf raises 3x20, Russian twists 3x20 |
| Saturday | Rest |
| Sunday | Rest |
How reminders work
When you open the site, your browser asks for notification permission. If you allow it, the page checks the clock and fires one notification per day at 6:00 PM. Training days remind you of the workout; rest days send a recovery reminder instead. Because this is a static site, the reminder only fires while the page is open in a tab (a push notification that works when the tab is closed requires a server-side app).
How progress is tracked
Completed exercises are stored only in your browser's local storage on this device — nothing is sent to a server. The tracker shows a weekly calendar with checkmarks for fully completed training days.