Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
2
MUSCLE MATRIX GAINS TRACKER The purpose of this training journal is to help you track your workouts and
progression in the Muscle Matrix program. Record your workouts in the
following pages and be sure to make notes from each training session based on
your lifts, intensity, etc.
The following worksheets are to be used for the HARDCORE Workouts.
We always want to strive to improve and progress this training journal is
designed to help visualize this.
TRACK
GROW!
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
3
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
4
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
5
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
6
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
7
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
8
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
9
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
10
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
11
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
12
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
13
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
14
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
15
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
16
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
17
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
18
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
19
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
20
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
21
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
22
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
23
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
24
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
25
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
26
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
27
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
28
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
29
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
30
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
31
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY
Muscle Matrix Gains Tracker
IFBB Pro Ryan Hughes
32
GAINS TRACKER WORKSHEET [42]HARDCORE
WORKOUT PHASEGOALS
PYRAMID STAGESETS REPS MAX WEIGHT REST TIME NOTES
5X5 STAGESETS REPS WEIGHT REST TIME NOTES
8X8 STAGESETS REPS WEIGHT REST TIME NOTES
2X20 STAGESETS REPS WEIGHT REST TIME NOTES
HIITINTERVALS TIME INTENSITY DURATION NOTES
[42]
EXERCISE
EXERCISE
EXERCISE
EXERCISE
ACTIVITY