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