What separates a seasoned lifter from a beginner is, more often than not, the record. If you cannot recall which split you ran for the past six weeks, or what your bench press was last Tuesday, progressive overload remains a slogan rather than a method. The Fitness Routine Plan & Fitness Note exists to carry that record-keeping burden for you — and with this release, the screen has been reordered around how it is actually used and Google Drive backup works properly.

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Five Splits, From Full Body to Five-Day

The right split depends on how many days a week you can train and how quickly you recover. The planner covers five.

• Full Body — Two to three sessions weekly, hitting everything each time. The highest return per session for beginners.
• Upper / Lower — The classic four-day structure.
• Push+Quad / Pull+Ham — Grouping pressing with quadriceps, pulling with hamstrings.
• Push / Pull / Legs — A well-balanced compromise between focus and recovery.
• Four- and Five-Day Splits — Finer muscle-group separation for higher volume, suited to five or more sessions weekly.

Pick a split and the planner proposes routine cards built on that principle, with exercise selection and volume adjusted by experience level — beginner, intermediate or advanced. Any card you like can be saved straight to My Routines.

The Calendar Comes First

The first thing this overhaul changed was the order of arrival. You choose a routine occasionally; you check what today calls for constantly.

1. Workout Calendar — today’s routine and past sessions at a glance
2. Routine Recommendations — proposals by split and experience level
3. My Routines — edit saved routines and designate a current routine
4. Weekly Scheduler — days arranged automatically around that current routine
5. Fitness Note — set-by-set weight and rep logging

The “current routine” is new here. You may keep several routines saved, but only one is the programme you are actually running, and the weekly schedule should be built around that one.

Custom Routines Pull Straight From the Fitness Wiki

Building your own routine no longer means typing exercise names by hand. You can search the Fitness Wiki and pull movements directly in, and each one arrives carrying its form guide, target muscle groups and visualisation — so you can confirm what a movement trains without leaving the routine.

Behind the scenes, exercise data has been consolidated into a single source. Routines, notes and the calendar no longer keep their own copies; they all read from the Fitness Wiki. For you, that simply means the same exercise shows the same information on every screen.

Google Drive Backup Works

Training logs grow more valuable the longer you keep them — and more painful to lose. The planner offers JSON export/import and Google Drive backup and restore from a single data management dialog.

For some time the Drive option was not appearing on the deployed site. v1.0.42 removed the cause, and it now works as intended.

You sign in with your own Google account. The service stores no account credentials, and the application’s access is confined to the backup files it creates itself — other documents and photos in your Drive are never read. Change devices or clear your browser data, and your routines and notes restore intact.

Set Logging, Estimated 1RM and a Rest Timer

The Fitness Note records weight and repetitions per set and derives an estimated one-rep maximum from them. Between sets, a rest timer helps hold the interval appropriate to a hypertrophy or strength goal. Last week’s numbers for the same movement sit alongside today’s, so progressive overload becomes a matter of arithmetic rather than recollection.

How to Use It

1. Choose a split based on weekly availability — full body for three days or fewer, upper/lower for four, PPL or finer for five and up.
2. Select your experience level, review the recommendations, and save a card to My Routines.
3. Designate it as your current routine; the weekly schedule arranges itself.
4. Log each session set by set in the Fitness Note.
5. Back up to Google Drive periodically.

Every tool is free and requires no sign-up, and the interface is built for mobile — so you can log a set on your phone between rests at the gym.

👉 Try the Fitness Routine Plan & Fitness Note