The notebook matters more than the programme. What to write after every set, and why I read it on Sundays.
Every client of mine keeps a training log. Paper or phone, I don't mind, as long as every working set goes in: the weight, the reps, and one word on how it felt.
What to write
The lift, the weight, the reps for each set, and a number from one to ten for effort. If something hurt, write where. If you slept badly, write that too. It takes a minute and saves weeks.
Why it matters
Memory flatters. Most people think they lifted more last month than they did, or that they have been stuck for longer than they have. The log settles it, and it shows the slow weeks that were really progress.
On Sunday I read every log I get. The plan you see on Monday comes from it: more weight where the reps came easily, the same weight where they didn't, and a lighter week when the notes say you need one.
More notes
Newest first. Each one takes less time to read than a rest between sets.