ONE PERCENT BODY CLUB

The 1% Physique System
Toolkit

Your numbers, your tracking and your training log, built from the book. Start with the Calculator, then use the Tracker and Workout Log every week.

Quick Start

The whole system on one screen. Show up, follow the plan, track it.

  1. Run your numbersEnter your weight, body fat estimate, height and waist in the . It picks your stage and sets your calories and protein.
  2. Take your baselineWeigh in three mornings and average them. Measure your waist at the belly button. Take front, side and back photos in the same light. Photos matter more than the scale.
  3. Train 3 days a weekUse the . Five key lifts, three sets, and beat last week by a rep or a small weight jump. Prefer your own routine? Build a custom workout in the same log.
  4. Walk every day10,000 to 15,000 steps on a cut. Building up? Add 1,000 steps a week until you hit 10,000.
  5. Weigh in daily, review every 2 weeksLog it in the . It reads your weekly average and tells you whether to change anything. One change at a time.

Today's Checklist

Resets every day. Saved on this device only.

You do not need to be perfect. You need to be consistent. A 70% week that you repeat for a year beats a perfect month followed by quitting.

Calorie & Protein Calculator

Uses the formulas from Chapters 2, 3 and 4. Fill in what you know. Weight is required.

Not sure about body fat? Compare your photos to the guide in Chapter 1. Most guys guess lower than the truth. Leave it blank and the calculator uses your waist and height instead.

Progress Tracker

Weigh in every morning after the bathroom, before you eat or drink. The trend is what counts, not one day.

Saved on this device only. Use the same browser each time, or export a backup below.

Entries

DateWeightWaist
Photos weekly, same day, same time, same lighting. Front, side and back. Your eye adapts to slow change, so the photos show what the mirror hides.

Workout Log

Track every session. Beat last week by one rep or a little more weight. Every lift is remembered by name, so your last session and PR follow you across every workout.

Custom workout

Name it, add your lifts, and pick sets and reps. If a lift has the same name as one in the program or in another workout, it shares the same last session and PR automatically. Start typing to pick from the list.

When to add weight
  1. Hit every rep target on all sets with good form.
  2. Finish the last set with 1 rep still in the tank.
  3. Next session, add the smallest jump available, usually 2.5 to 5 lb.
  4. Missed reps? Stay at that weight until you hit them.
Wave loading and warm-up

Key lifts: a heavy set of 5, a lighter set of 6, then a back off set of 8 to 10. Drop the weight 10 to 15% after each set. Rest 3 minutes between key lift sets and 1 to 2 minutes on accessories.

Warm-upWeightRepsRest
160% of top set52 min
280% of top set32 min
3 (optional)90% of top set1 to 23 min
Abs and swaps

Abs two days a week: 2 to 3 sets of 8 to 10 reps of one movement (cable crunch, machine crunch, hanging leg raise or decline sit up). Incline press swaps: incline barbell or machine. Chin up swaps: pull ups, assisted, lat pulldown. Shoulder press swaps: seated DB, barbell, machine. Split squat swaps: goblet split squat, reverse lunge. RDL swaps: barbell RDL, hamstring curl.

New to the plan or coming back? Weeks 1 to 2: 3 sets of 8 to 10, 2 reps in reserve. Week 3: add weight where every rep was clean. Week 4: start the wave loading pattern on the key lifts.

Muscle Protection Standards

Strength is your muscle alarm. Enter your bodyweight to see your targets for a set of 5 (10 for split squat and RDL).

Dumbbell lifts are per hand. Chin-ups are added weight only. Rounded to the nearest 5 lb. Starter: learning the lift. Building: strength climbing. Good: a solid level where most of the aesthetic result comes from. Great: clearly strong. 1%: the long term target.

Where are you now?

Enter your current working weight for each lift to see your tier. If you have logged the lift in the Workout Log, your best set at the right rep count shows up under the box. Tap Use to fill it in.

For education and general fitness information only. Not medical advice. Talk to a doctor before changing your training or nutrition, especially with an injury, a medical condition, medication or a history of disordered eating. All numbers are starting points and estimates. Adjust them using the Tracker. Results vary. © One Percent Body Club. Do not copy, share or resell.