How to use the planner
Free workout planner tour: create a plan, log sessions, track progress, and export PDF/CSV.
Read guideTraining guides
Short, practical notes to help you use The Gainz Planner well — progressive overload, warm-ups, rest days, and form. Brought to you by Matrix Health and Wellness. Workout content stays educational and dosing-free.
Progressive overload
How to add weight, reps, and quality over time — practical progressive overload for lifters.
Read guideWarm-up
A simple warm-up structure and squat-day ramp so working sets feel ready.
Read guideRest days
Why recovery days matter and how many rest days to take for a 3–6 day split.
Read guideForm basics
Universal lifting cues plus starters for squat, hinge, bench, and row.
Read guide