Stop Guessing Your Weights.
The simple session log and decision card that answers three questions every gym session — so you always know what to attempt next.
₹199 · One-Time Purchase
GET THE STARTER KIT — ₹199
Instant digital delivery · Works with any training program you already follow
You trained hard. But did you actually progress?
If you don’t remember what you lifted last time — or aren’t sure whether today’s numbers mean you should add weight, stay put, or pull back — every session turns into a guess.
Most people handle this one of two ways, and both quietly stall progress:
- They guess low — using the same weight for weeks because they’re not sure it’s time to increase it, so nothing changes.
- They guess high — adding weight before they’re ready, technique breaks down, and a session that should have built confidence instead builds bad habits.
The problem usually isn’t the training program. It’s that nobody told you what “next” actually means once today’s set is done.
One system. Three questions. Every session.
The Starter Kit doesn’t replace your program — it tells you what to do with it. It runs on a simple, repeating loop:
What did I do last time?
Your logged performance from the last comparable session — load and reps, per set.
How did I perform today?
What you actually hit today, recorded the same way, set by set.
What should I attempt next time?
A clear next-session decision — not a guess.
The Progression Decision Card
Your program supplies the exercise, sets, target rep range and intended effort. The Decision Card only helps you decide what to do next time, using four plain rules:
| If this happened… | …your next-session action is |
|---|---|
| All prescribed working sets reached the top of your target rep range, with acceptable technique and the intended effort. | INCREASE LOAD Consider the smallest practical load increase. |
| Working sets stayed within your target range with acceptable technique, but the progression condition above wasn’t met yet. | ADD QUALITY REPS Keep the same load, work toward more quality reps. |
| Technique deteriorated meaningfully during the set. | KEEP LOAD Don’t progress load from that performance — prioritize technique. |
| Performance was lower than your previous comparable session. | REVIEW Record it. Don’t decide from one isolated session — review the next comparable one. |
Safety first: technique and joint comfort always take priority over progression. You do not need to train to failure to use this system. Do not push through sharp or unusual pain.
What’s actually inside the kit
A real look at all four deliverables — the Progression Decision Card, the printable Session Log, the Quick-Start Instructions, and the Spreadsheet Tracker:
Everything in the Starter Kit
- ✓
Quick-Start Instructions (PDF)
One page — how to use the kit before, during and after a session. - ✓
Progression Decision Card (PDF)
The one-page decision framework shown above. - ✓
Session Log (printable PDF, 4 pages)
Print it and log by hand at the gym. - ✓
Session Log Template (Excel / Google Sheets)
A digital version with a built-in next-session action dropdown — use it on your phone.
From purchase to your next session
- Buy & receive it instantly. Pay ₹199 through the secure Razorpay checkout — the download link is delivered right after payment.
- Open the Session Log (PDF or the spreadsheet) and write the date and a short session label — e.g. “Full Body A” or “Push”.
- During your session, for each exercise: note last time’s comparable performance if you have it, do your working sets exactly as your program prescribes, and record today’s load and reps per set. An optional RIR or a one-word effort note (e.g. “solid”, “form slipped”) is enough.
- After the session, use the Progression Decision Card to choose one next-session action: Keep Load, Add Quality Reps, Increase Load, or Review.
- Next time, bring the same log — this time your “previous” numbers are already there, and the loop repeats.
What this looks like in practice
Illustrative example only — not personalized training or nutrition advice.
Target: 8–10 reps per set
10 reps
10 reps
8 reps
Two sets hit the top of the range. One didn’t. Without a rule, it’s not obvious what that means for next time. With the Decision Card: technique held and effort was there, but the progression condition (all sets at the top of range) wasn’t fully met — so the next-session action is ADD QUALITY REPS, not a guess in either direction.
Is this right for you?
✓ This is for you if:
- You already follow a workout program (your own, a gym trainer’s, or an online plan) and just need a clear system for what to do next each session.
- You’re a beginner or early intermediate who wants a straightforward recording and decision system.
- You keep forgetting last session’s numbers, or you’re not sure when it’s actually time to add weight.
- You’d rather use a printed page or a simple spreadsheet than learn a new app.
✕ This is not:
- A full workout program — it doesn’t tell you which exercises, sets or rep ranges to use. Those come from your existing program.
- Individualized personal coaching. It’s a low-cost, self-use progression tool, not a substitute for FITRA’s personal coaching programs.
- Nutrition or medical advice, and it doesn’t guarantee outcomes.
Built by a certified coach, not a template shop
Founder & Head Coach, FITRA
- K11 Diploma in Personal Training (DPT)
- REPS India Certified Trainer
- NSQF Level 4 Certified
The Starter Kit’s decision rules come directly from how Pushkar already coaches progression with FITRA’s paying clients — packaged into a simple, self-use system for anyone who isn’t ready for (or doesn’t need) full personal coaching yet.
Common questions
Is this a full workout program?
No. It works with whatever program you already follow — your own routine, a gym trainer’s plan, or an online program. It tells you what to do with the numbers you log, not which exercises to do.
Will this tell me which exercises to do?
No. Your program decides the exercises, sets and target rep ranges. The Starter Kit only helps you decide the next-session action once you’ve trained.
Is this suitable for beginners?
Yes — it’s designed for beginners and early intermediates who need a clear recording and decision system. If you have never trained before, use it alongside guidance on basic exercise technique from a qualified source.
Do I need an app or the internet to use it?
No. Use the printable PDF on paper, or the spreadsheet template on your phone via Google Sheets or Excel — both work offline once downloaded.
Is RIR (reps in reserve) required?
No. RIR is optional. A short effort note like “solid” or “form slipped” works just as well.
What happens after I pay?
Payment is processed securely through Razorpay. Your download link is delivered to your email right after payment.
Is this the same as FITRA’s personal coaching?
No. This is a one-time, self-use digital tool. FITRA’s personal coaching (online or in-person) is a separate, ongoing service with individualized programming — see fitracoach.com for those options.
What if I want a refund?
See FITRA’s published Refund & Cancellation Policy for full terms on digital products.
FITRA Progressive Overload Starter Kit
₹199 · One-Time Purchase
Instant delivery. Works with the training you’re already doing.