croppio
Workouts
Exercises
Sign in
Sign in with Google
3 days workout
Every week column is editable
Double click on the row with green background to edit the reps and weight.
Day 1
Day 2
Day 3
Day 1
Week 1
Week 2
Week 3
Week 4
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Weighted Hanging Leg Raise
1
10
2
10
3
10
Weighted Plank
1
30 seconds
2
30 seconds
3
30 seconds
Dumbbell Alternate Biceps Curl
1
12
2
12
3
12
4
12
Barbell Seated Shoulder Press
1
10
2
10
3
10
Barbell Flat Bench Press
1
8
2
8
3
8
4
8
Day 2
Week 1
Week 2
Week 3
Week 4
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Body Weight Hanging Leg Raise
1
10
2
10
3
10
Dumbbell Hammer Biceps Curl
1
12
2
12
3
12
4
12
Dumbbell Arnold Press
1
10
2
10
3
10
Body Weight Back Extension
1
15
2
15
3
15
Barbell Bent Over Row
1
10
2
10
3
10
4
10
Day 3
Week 1
Week 2
Week 3
Week 4
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Bicycle Crunch
1
15
2
15
3
15
Dumbbell One-Arm Biceps Curl
1
10
2
10
3
10
4
10
Cable Shoulder Press (Seated)
1
12
2
12
3
12
Dumbbell Decline Bench Fly
1
12
2
12
3
12
Machine Reverse Fly
1
15
2
15
3
15