ProgreviaWorkout tracking: log every set and progress with data
A routine without a log is a list of good intentions. Progrevia includes free workout tracking built for use in the gym: you record what you do set by set, and the generator itself uses that data to decide what comes next.
How to use it, step by step
- Generate your routine and pin it: it becomes the routine you follow.
- Open “Train” and pick today's session.
- Log each set with its weight and reps. Ticking it starts the rest timer, with the time that exercise calls for.
- When you finish you see the summary: sets, total volume, and how many minutes were exercise and how many rest.
- Next time, every exercise shows what you did and, when it is due, the load worth trying.
What each workout stores and what it is for
| Data | What it is for |
|---|---|
| Weight and reps of every set | The basis of progressive overload: without them you cannot tell whether to go up. |
| What you did last time | Shown next to each exercise, right when you choose the load. |
| Session volume (kg × reps) | Compares sessions with a single number. |
| Duration, exercise and rest | Shows whether a session runs long because of the rests rather than the work. |
| Personal records | Tells you when you beat last time's weight, or match it with more reps. |
| Streak and days trained per month | Measures consistency, which matters most in the long run. |
How much the load goes up: the engine's exact rule
The load suggestion is not a generic estimate. The engine looks at your latest log for each exercise, takes the heaviest load you used and checks whether you reached the top of the rep range in at least two sets with it.
| What you logged | What it suggests for the next session |
|---|---|
| Top of the range in 2 sets or more, on deadlifts, leg press, hip thrusts or barbell squats | Add 5 kg |
| Top of the range in 2 sets or more, on other compound exercises | Add 2.5 kg |
| Top of the range in 2 sets or more, on isolation exercises | Add 1.25 kg |
| You did not reach the top | Keep the load and add reps |
Adding reps is progress too
Keeping the weight and adding reps is not standing still. Plotkin and colleagues published a trial in PeerJ in 2022 with 43 people who had trained for at least a year: for eight weeks, one group increased the load and the other the reps. Both gained comparable muscle thickness, between 6.7% and 12.9% depending on the site measured. That is why the engine alternates both routes: with your log in front of you, every session has a concrete way to beat the last one.
Set-by-set logging, from your phone in the gym
In “Train today” you pick the session that is due and log each set with its weight and reps. Next to every exercise you see what you did last time, which is the number you actually need in front of you to know whether today is the day to go up. It works in your phone or computer browser, with nothing to install.
The load for your next session, calculated from what you log
The engine reads your latest logged workouts and applies double progression: if you hit the top of the rep range on every set, it suggests increasing the load; if not, keeping it and adding reps. It is not a generic estimate: it comes from your own numbers.
Routine history and body weight log
Your generated routines are saved in your history, and you can log your body weight and, if you like, your waist measurement to check how they change over time alongside your training.
Your routine as a PDF or by email
Every routine can be downloaded as a PDF or sent by email, with exercises, sets, reps, technique and rest periods, in case you prefer to take it printed.
Your data is yours
Tracking needs a free account because it stores your logs. You can download all your data or delete your account whenever you want, without asking anyone.
Why writing down what you do works: a meta-analysis of 138 trials
Logging workouts is often sold as a habit of very methodical people. The evidence says otherwise. Harkin, Webb, Chang and colleagues published a meta-analysis of 138 randomised trials with 19,951 participants in Psychological Bulletin in 2016 on whether monitoring progress helps people reach a goal.
Interventions that got people to monitor their progress greatly increased how often they did so and improved goal attainment, with an effect close to moderate. Two conditions made it more effective: recording progress physically — writing it down, not just keeping it in your head — and making it public.
| Outcome | Measured effect |
|---|---|
| How often progress is monitored | d = 1.98 |
| Goal attainment | d = 0.40 |
| What made it more effective | Recording it physically and making it public |
The scope should be stated precisely: the work pools goals of every kind, not just strength training. What it contributes here is the mechanism, and it fits how progress happens in the gym: without knowing what you lifted last week there is no way to apply progressive overload, only to repeat similar sessions.
- Harkin B, Webb TL, Chang BP, Prestwich A, Conner M, Kellar I, Benn Y, Sheeran P. Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin. 2016;142(2):198-229.
- Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142.
To get the most out of your log: how to apply progressive overload, the rules the engine uses and the calorie and protein calculators.
FAQ
Is workout tracking free?
Yes. Set logging, history, body weight and the PDF are free. You only need an account, also free, to store your data.
Can I use it from my phone in the gym?
Yes. It works in your phone or computer browser, without installing any app.
What if I do not complete my reps one day?
You log it as it is. With double progression that means keeping the load next session and trying to add reps before going up in weight.
Can I delete my logs?
Yes. You can download your data or delete your account and everything linked to it whenever you want.
What if I lose connection in the gym?
The workout in progress stays saved on your device. If there is no connection when you finish, you can retry saving from “Train” without losing your sets.
How much does the suggested load go up?
5 kg on deadlifts, leg press, hip thrusts and barbell squats; 2.5 kg on other compound lifts and 1.25 kg on isolation work. Only if you reached the top of the range in at least two sets.
Does it detect my personal records?
Yes. It tells you when you beat last time's weight or match it with more reps.
Generate my routine and start logging · I already have a routine: go to Train
Progrevia builds gym routines from your own data: periodization, RIR and week-by-week progression. Free, no card.