Instructions:
1. Define your favorite exercises for each type of training (heavy, medium, light) and for each muscle group.
2. Define the max 1 rep for each exercise, you can use the manual calculation function at the beginning, then they will be defined based on your results.
3. Use the recalculation function to optimize your training schedule.
4. You can skip days when you know you wont be able to train to calculate a new training schedule.
If you have any suggestions on how to improve it, please leave a review.
P.S. No pain no gain!