22 March 2026
12-Week Workout Progress Log
Track every set, rep, and personal best. Calculate volume. Monitor energy. See your transformation.
Name:
Programme:
Start Date:
Week 1
📷 Progress Photo Reminder — Take your Week 1 baseline photo (front, side, back). Same lighting, same time of day.
Week Exercise Sets Reps Weight (kg) Notes
1     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 2 Goal:
Week 2
Week Exercise Sets Reps Weight (kg) Notes
2     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 3 Goal:
Week 3
Week Exercise Sets Reps Weight (kg) Notes
3     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 4 Goal:
Track your Body SKŌR alongside this log — joinskor.com
12-Week Workout Progress Log
Week 4
📷 Progress Photo Reminder — Take your Week 4 photo. Compare with Week 1. Look for changes in muscle tone and posture.
Week Exercise Sets Reps Weight (kg) Notes
4     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 5 Goal:
Week 5
Week Exercise Sets Reps Weight (kg) Notes
5     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 6 Goal:
Week 6
Week Exercise Sets Reps Weight (kg) Notes
6     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 7 Goal:
Track your Body SKŌR alongside this log — joinskor.com
12-Week Workout Progress Log
Week 7
Week Exercise Sets Reps Weight (kg) Notes
7     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 8 Goal:
Week 8
📷 Progress Photo Reminder — Take your Week 8 photo. You are two-thirds through. Compare with Weeks 1 and 4.
Week Exercise Sets Reps Weight (kg) Notes
8     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 9 Goal:
Week 9
Week Exercise Sets Reps Weight (kg) Notes
9     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 10 Goal:
Track your Body SKŌR alongside this log — joinskor.com
12-Week Workout Progress Log
Week 10
Week Exercise Sets Reps Weight (kg) Notes
10     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 11 Goal:
Week 11
Week Exercise Sets Reps Weight (kg) Notes
11     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Week 12 Goal:
Week 12
📷 Final Progress Photo — Take your Week 12 completion photo. Compare all four checkpoints (Weeks 1, 4, 8, 12). Score your transformation with SKŌR.
Week Exercise Sets Reps Weight (kg) Notes
12     
     
     
     
     
     
Total Volume:Personal Bests:Energy Level: ___ / 5
Next Programme Goal:
Track your Body SKŌR alongside this log — joinskor.com