3-Day DB Plan
0/3 this week
Keep screen awake during workout
Workout Tracker
Goal: 3 workouts per week, any day. Green = completed.
Rest / missed
Workout done
Plan notes
Tempo: 2–3s down, explosive up.
Warm up 5–10 min — light cardio, mobility, warm-up sets.
Progress weekly: more weight, reps, or control.
Rest days between sessions as needed.