Vol. 01 / Field Notes2026

Reps.A printedroutine book.

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

4 routines · scroll
  1. 01

    Upper Body Pull

    35m

    Three sets per movement with 60–90 sec rest between sets. Build a thick mid-back, sharper arms, and deeper postural control.

    BackBicepsRear Delts· Dumbbells + Incline Bench
    Open routine
  2. 02

    Lower Body Strength

    30m

    Three total sets for legs and glutes. Rest 60–90 sec between sets, then repeat the full circuit.

    QuadsGlutesCalves· 20 lb Dumbbell + Mat + Wall
    Open routine
  3. 03

    Push Day

    25m

    Three sets per movement with 60–90 sec rest between sets. Push through chest, shoulders, and triceps with neutral grips when possible.

    ChestShouldersTriceps· Dumbbells + Wall + Mat
    Open routine
  4. 04

    Abs Workout

    25m

    Three rounds of full-core tension. Rest 30–45 sec between movements and 1 min between rounds; start with 2 rounds if needed.

    AbsObliquesGlutes· Mat
    Open routine