Workout Day Skill

This skill enables agents to create structured workout notes for daily gym sessions, following a precise target-set-rep format optimized for tracking progress and physical development.

Overview

Workout day notes serve as both planning documents (what to do) and execution logs (what was done). Each note follows a consistent structure that enables:

• Clear workout objectives
• Precise exercise prescriptions
• Progress tracking across sessions
• Data consistency for analysis

User Context

Previous workout context and user-specific information is located in: 08 journal/workout/

Always reference the current quarterly user context file (e.g., 2026-Q1 workout user.md) for:

• Current training split
• Injury considerations
• Equipment availability
• Performance history

File Format

Frontmatter

---
date: YYYY-MM-DD
tags:
  - cszv/workout/YYYY
---

Document Structure

---
date: YYYY-MM-DD
tags:
  - cszv/workout/YYYY
---

[[08 journal/workout/YYYY-QN workout user]]

### Full Date (Day of Week, Month Day, Year)

# Workout Objective

Brief description of the session focus (e.g., "Upper Body Push" or "Leg Hypertrophy")

## A. Exercise Name

Rest: XX seconds between sets
Target: X sets × X-X reps (RPE X-X) @ weight

- Set 1 result
- Set 2 result
- Set 3 result

## B. Exercise Name

Rest: XX seconds between sets
Target: X sets × X-X reps (RPE X-X) @ weight

- Set 1 result
- Set 2 result

Exercise Block Format

Each exercise follows this structure:

Element	Format	Example
Header	## [Letter]. Exercise Name	## A. Barbell Bench Press
Rest	Rest: XX seconds between sets	Rest: 90 seconds between sets
Target	Target: X sets × X-X reps (RPE X-X) @ weight	Target: 4 sets × 8-10 reps (RPE 7-8) @ 60kg
Set logs	Unordered list with actual performance	- 10 reps @ 60kg

Target Line Components

Component	Description	Example
Sets	Number of working sets	4 sets
Reps	Rep range (min-max)	8-10 reps
RPE	Rate of Perceived Exertion target	RPE 7-8
Weight	Target load (or progression cue)	@ 60kg or @ +2.5kg

RPE Scale Reference

RPE	Description
10	Maximum effort, no reps left
9	Could do 1 more rep
8	Could do 2 more reps
7	Could do 3 more reps
6	Could do 4+ more reps

Complete Example

---
date: 2026-01-24
tags:
  - cszv/workout/2026
---

[[08 journal/workout/2026-Q1 workout user]]

### Friday, January 24, 2026

# Upper Body Push (Chest/Shoulders/Triceps)

## A. Barbell Bench Press

Rest: 120 seconds between sets
Target: 4 sets × 6-8 reps (RPE 8-9) @ 70kg

- 8 reps @ 70kg (RPE 8)
- 7 reps @ 70kg (RPE 9)
- 6 reps @ 70kg (RPE 9)
- 6 reps @ 70kg (RPE 9)

## B. Incline Dumbbell Press

Rest: 90 seconds between sets
Target: 3 sets × 8-10 reps (RPE 7-8) @ 24kg

- 10 reps @ 24kg
- 9 reps @ 24kg
- 8 reps @ 24kg

## C. Cable Flyes

Rest: 60 seconds between sets
Target: 3 sets × 12-15 reps (RPE 7-8) @ 15kg

- 15 reps @ 15kg
- 14 reps @ 15kg
- 12 reps @ 15kg

## D. Overhead Press

Rest: 90 seconds between sets
Target: 3 sets × 8-10 reps (RPE 8) @ 40kg

- 10 reps @ 40kg
- 8 reps @ 40kg
- 8 reps @ 40kg

## E. Triceps Rope Pushdown

Rest: 60 seconds between sets
Target: 3 sets × 12-15 reps (RPE 7-8) @ 25kg

- 15 reps @ 25kg
- 14 reps @ 25kg
- 12 reps @ 25kg

Exercise Selection Principles

When creating workout routines, follow these evidence-based guidelines:

Compound Movements First

• Begin with heavy compound lifts (bench, squat, deadlift, rows, OHP)
• Progress to isolation work after compounds

Volume Guidelines

• Per muscle group per week: 10-20 hard sets
• Per session: 15-25 total sets
• Rep ranges: Mix of 6-8 (strength), 8-12 (hypertrophy), 12-15 (endurance)

Rest Period Guidelines

Exercise Type	Rest Period
Heavy compounds (1-5 reps)	3-5 minutes
Moderate compounds (6-10 reps)	2-3 minutes
Isolation/accessories (10-15 reps)	60-90 seconds

Quality Checklist

Before finalizing a workout note:

• Frontmatter complete — Date and tag present
• User context linked — Reference to quarterly user file
• Full date header — Human-readable date with day of week
• Clear objective — Session focus stated
• Exercise letters — Sequential letters (A, B, C, ...)
• Rest times specified — Every exercise has rest period
• Target line complete — Sets, reps, RPE, and weight for each exercise
• Logging space — Empty bullet points or filled results

References

• Renaissance Periodization Volume Guidelines
• RPE Scale for Strength Training