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 resultExercise 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 @ 25kgExercise 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