Vol. 01 / Field Notes2026

Reps.A printedroutine book.

Pick a workout. Open any exercise. The form, cues, and a moving demo unfold like a page from a coach's notebook.

5 routines · scroll
  1. 01

    Push Day

    30m

    Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 40 lb per hand for the bench press and the incline press, 35 lb for the seated shoulder press, a single 40 lb dumbbell held in both hands for the skull crusher, 25 lb for the incline fly, and 15 lb for the lateral raises.

    ChestShouldersTriceps· 40 lb Dumbbells + 35 lb Dumbbells + 25 lb Dumbbells + 15 lb Dumbbells + Incline Bench + Mat
    Open routine
  2. 02

    Lower Body Strength

    30m

    Three sets per movement with 60–90 sec rest between sets. Compound lifts run 10 reps and the calf raise and glute bridge run 20. Use 50 lb for the goblet squat, Romanian deadlift, standing calf raise, glute bridge, and reverse lunge.

    QuadsGlutesHamstringsCalves· 50 lb Dumbbells + Mat
    Open routine
  3. 03

    Upper Body Pull

    40m

    Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 40 lb for the rows, the shrug, and the pullover, 35 lb for the curls, and 15 lb for the rear delt fly.

    BackTrapsBicepsRear Delts· 40 lb Dumbbells + 35 lb Dumbbells + 15 lb Dumbbells + Incline Bench + Mat
    Open routine
  4. 04

    Abs Workout

    25m

    Three rounds with 30–45 sec rest between movements. Hold the front plank 40 sec, load the crunch and side bend with a 40 lb dumbbell, and keep both leg raises, the bicycle crunch, and the dead bug bodyweight.

    AbsObliquesLower BackCore Stability· 40 lb Dumbbell + Mat
    Open routine
  5. 05

    Walking Pad Session

    35m

    A low-impact walking session you can do flat — no incline required. Move straight through with no rest between blocks: warm up, build to a brisk pace, run easy intervals, then add a loaded carry and a march before cooling down. Forgiving by design — if anything feels off, just slow the belt or step off.

    Low-Impact CardioConditioningCorePosture· Walking Pad + 25 lb Dumbbell
    Open routine