Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

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.

PRINT
TRACK
GROW!

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

10

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

11

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

12

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

13

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

14

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

15

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

16

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

17

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

18

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

19

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

20

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

21

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

22

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

23

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

24

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

25

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

26

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

27

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

28

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

29

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

30

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

31

Muscle Matrix Gains Tracker

IFBB Pro Ryan Hughes

GAINS TRACKER WORKSHEET

[42]

HARDCORE

WORKOUT

PHASE

GOALS

PYRAMID STAGE
EXERCISE

SETS

REPS

MAX WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

SETS

REPS

WEIGHT

REST TIME

NOTES

INTERVALS

TIME

INTENSITY

DURATION

NOTES

5X5 STAGE
EXERCISE

8X8 STAGE
EXERCISE

2X20 STAGE
EXERCISE

HIIT
ACTIVITY

[42]

32