Introduction
Track Better includes a comprehensive 7-day workout program designed for home training with just dumbbells and bodyweight exercises. This program uses a Push/Pull/Legs split combined with full-body and active recovery days to maximize muscle growth and strength gains.Equipment needed: Just two 5kg dumbbells and a sturdy chair or bed for elevated exercises.
Program Structure
The 7-day program is designed to target all major muscle groups while allowing adequate recovery time:Day 1: Push Day
Chest, Shoulders, and Triceps
Day 2: Legs Day
Quads, Hamstrings, and Calves
Day 3: Pull Day
Back, Biceps, and Core
Day 4: Recovery Day
Active Recovery and Core Work
Day 5: Full Body
Full Body Circuit Training
Day 6: Advanced Lower
Lower Body and Shoulders
Day 7: Advanced Upper
Upper Body and Arms
Key Training Principles
Progressive Overload
The foundation of this program is progressive overload - gradually increasing the demands on your muscles over time. This is achieved through:- Increasing reps: Add 1-2 reps per set each week
- Adding sets: Progress from 3 to 4 sets as you get stronger
- Slowing tempo: Implement slower negatives (3-4 seconds)
- Reducing rest: Decrease rest periods between sets
- Adding weight: When you can complete all sets with perfect form, increase dumbbell weight
Training Splits Explained
Push Day (Chest, Shoulders, Triceps)
Push Day (Chest, Shoulders, Triceps)
Push exercises involve pressing movements where you push weight away from your body. This targets the chest, front and side deltoids, and triceps.
Pull Day (Back, Biceps, Core)
Pull Day (Back, Biceps, Core)
Pull exercises involve pulling movements where you bring weight toward your body. This targets the back muscles (lats, rhomboids, traps) and biceps, with core work for stability.
Legs Day
Legs Day
Dedicated lower body training targeting quadriceps, hamstrings, glutes, and calves. Essential for balanced development and metabolic benefits.
Full Body & Advanced Days
Full Body & Advanced Days
These sessions combine compound movements and advanced variations to increase training volume and hit muscle groups from different angles.
Weekly Training Schedule
| Day | Focus | Intensity | Duration |
|---|---|---|---|
| Monday | Push Day | High | 45-60 min |
| Tuesday | Legs & Calves | High | 40-50 min |
| Wednesday | Pull Day | High | 45-60 min |
| Thursday | Active Recovery | Low | 25-30 min |
| Friday | Full Body Circuit | Medium-High | 40-50 min |
| Saturday | Advanced Lower Body | High | 45-55 min |
| Sunday | Advanced Upper Body | High | 50-60 min |
Rest and Recovery
Getting Started
- Read through each day’s workout to familiarize yourself with the exercises
- Watch the exercise videos included in Track Better for proper form
- Start conservative - it’s better to complete all reps with good form than ego-lift
- Track everything - log every set, rep, and weight in the app
- Be consistent - results come from showing up week after week
Ready to start?
Begin with Day 1: Push Day
Safety Tips
- Always warm up with 5-10 minutes of light cardio and dynamic stretching
- Focus on form over weight - poor form leads to injury
- If something hurts (not just burns), stop immediately
- Progress gradually - don’t increase weight by more than 10% per week
- Listen to your body - take extra rest days if needed