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Option 1: 3 Scrambled Eggs with spinach and 1 slice whole-wheat toast.
Option 2: Oatmeal (1/2 cup dry) cooked with milk, topped with berries and walnuts.
Option 3: Greek yogurt (1 cup) with honey and sliced almonds.

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Use this simple structure to track your progress week over week. Consistent tracking is key to progressive overload.

Exercise	Set 1 (Reps / Weight)	Set 2 (Reps / Weight)	Set 3 (Reps / Weight)
Squats	___ / ___	___ / ___	___ / ___
Bench Press	___ / ___	___ / ___	___ / ___
Rows	___ / ___	___ / ___	___ / ___
Shoulder Press	___ / ___	___ / ___	___ / ___
Deadlifts	___ / ___	___ / ___	___ / ___

Tip: Aim to add 1 rep or 1-2kg to your exercises each week!

Soul & Stretch

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