Occam’s Protocol is a minimalist strength training method designed for optimal muscle growth with short, intense workouts. Popularized by Tim Ferriss in The 4-Hour Body, this method focuses on progressive overload with just a few compound exercises. Workouts are quick (around 30 minutes) and structured for maximum efficiency. This Notion tracker helps you log workouts, track progress, and measure results effortlessly.

With one click on the Workout A or B button, start a new session. This logs the date and tracks your exercises without manual setup each time.

For each workout, send exercises to the Strength Progress database with one click—then simply enter your weights.

Stores all completed workouts, allowing you to review past sessions and monitor progress.

Tracks all logged weights and reps by date, making it easy to analyze improvements.

Quickly log new body measurements using the “Body Measurement 📊” button.

Here, you can track changes in key body measurements like:

✅ Weight

✅ Waist, hip, and neck circumference

✅ Body fat percentage (calculated using the Navy Method)

The Navy Method estimates body fat based on your height, waist, neck, and (for women) hip circumference. It’s useful because it doesn’t require special equipment—just a measuring tape. If you prefer another way to track body fat (e.g., smart scale or caliper measurements), you can delete the properties used for the Navy Method calculation and enter your own fat percentage instead.