4 day per week

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 4
Day 1 Sets/Reps 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 Plank
1 30s
Weighted Plank
2 30s
Weighted Plank
3 30s
Zottman Curl
1 12
Zottman Curl
2 12
Zottman Curl
3 12
Dumbbell Side Lateral Raise
1 15
Dumbbell Side Lateral Raise
2 15
Dumbbell Side Lateral Raise
3 15
Body Weight Push Up
1 12
Body Weight Push Up
2 12
Body Weight Push Up
3 12
Dumbbell Goblet Squat
1 15
Dumbbell Goblet Squat
2 15
Dumbbell Goblet Squat
3 15
Barbell Deadlift
1 10
Barbell Deadlift
2 10
Barbell Deadlift
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps 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
Dumbbell Incline Bench Press
1 10
Dumbbell Incline Bench Press
2 10
Dumbbell Incline Bench Press
3 10
Barbell Reverse Grip Bent Over
1 12
Barbell Reverse Grip Bent Over
2 12
Barbell Reverse Grip Bent Over
3 12
Cable Woodchop
1 15
Cable Woodchop
2 15
Cable Woodchop
3 15
Body Weight Dips Triceps Variation
1 10
Body Weight Dips Triceps Variation
2 10
Body Weight Dips Triceps Variation
3 10
Dumbbell Hammer Biceps Curl
1 12
Dumbbell Hammer Biceps Curl
2 12
Dumbbell Hammer Biceps Curl
3 12
Machine Seated Leg Curl
1 15
Machine Seated Leg Curl
2 15
Machine Seated Leg Curl
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps 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
Barbell Stiff Legged Deadlift
1 10
Barbell Stiff Legged Deadlift
2 10
Barbell Stiff Legged Deadlift
3 10
Cable Triceps Kickback
1 15
Cable Triceps Kickback
2 15
Cable Triceps Kickback
3 15
Cable Chest Press Standing
1 10
Cable Chest Press Standing
2 10
Cable Chest Press Standing
3 10
Dumbbell Standing Shoulder Press
1 12
Dumbbell Standing Shoulder Press
2 12
Dumbbell Standing Shoulder Press
3 12
Barbell Front Squat
1 12
Barbell Front Squat
2 12
Barbell Front Squat
3 12
Body Weight Pull Up
1 8
Body Weight Pull Up
2 8
Body Weight Pull Up
3 8
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps 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
Weighted Hanging Leg Raise
2 10
Weighted Hanging Leg Raise
3 10
Dumbbell Flat Bench Press
1 10
Dumbbell Flat Bench Press
2 10
Dumbbell Flat Bench Press
3 10
Cable Incline Bench Fly
1 15
Cable Incline Bench Fly
2 15
Cable Incline Bench Fly
3 15
Barbell Push Press
1 10
Barbell Push Press
2 10
Barbell Push Press
3 10
Machine Calf Raise
1 15
Machine Calf Raise
2 15
Machine Calf Raise
3 15
Body Weight Pike Push Up
1 10
Body Weight Pike Push Up
2 10
Body Weight Pike Push Up
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Oatmeal with Protein Powder and Berries x 400g
    Proteins 25g
    Fats 10g
    Carbs 60g
  • Greek Yogurt with Honey x 200g
    Proteins 20g
    Fats 5g
    Carbs 15g
  • Grilled Chicken with Quinoa and Vegetables x 500g
    Proteins 40g
    Fats 10g
    Carbs 45g
  • Almonds x 30g
    Proteins 6g
    Fats 14g
    Carbs 5g
  • Salmon with Brown Rice and Broccoli x 400g
    Proteins 30g
    Fats 15g
    Carbs 40g
  • Scrambled Eggs with Spinach and Whole Grain Toast x 300g
    Proteins 30g
    Fats 15g
    Carbs 30g
  • Protein Shake x 250g
    Proteins 25g
    Fats 5g
    Carbs 10g
  • Turkey Wrap with Avocado and Vegetables x 450g
    Proteins 35g
    Fats 12g
    Carbs 40g
  • Carrots with Hummus x 150g
    Proteins 4g
    Fats 5g
    Carbs 10g
  • Beef Stir-fry with Brown Rice x 500g
    Proteins 45g
    Fats 20g
    Carbs 50g
  • Smoothie with Spinach, Banana, and Protein Powder x 350g
    Proteins 25g
    Fats 5g
    Carbs 35g
  • Cottage Cheese with Pineapple x 200g
    Proteins 20g
    Fats 2g
    Carbs 15g
  • Tuna Salad with Chickpeas x 400g
    Proteins 40g
    Fats 15g
    Carbs 30g
  • Rice Cakes with Peanut Butter x 100g
    Proteins 8g
    Fats 8g
    Carbs 20g
  • Pork Chops with Sweet Potatoes and Asparagus x 450g
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Chia Seed Pudding with Almond Milk x 250g
    Proteins 8g
    Fats 10g
    Carbs 20g
  • Hard-Boiled Eggs x 100g
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Chicken Caesar Salad x 400g
    Proteins 35g
    Fats 15g
    Carbs 20g
  • Mixed Nuts x 30g
    Proteins 6g
    Fats 15g
    Carbs 9g
  • Shrimp Tacos with Cabbage Slaw x 400g
    Proteins 30g
    Fats 12g
    Carbs 35g
  • Whole Wheat Pancakes with Maple Syrup x 300g
    Proteins 12g
    Fats 5g
    Carbs 60g
  • Protein Bar x 60g
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Baked Lemon Herb Chicken with Couscous x 450g
    Proteins 40g
    Fats 10g
    Carbs 45g
  • Celery with Cream Cheese x 150g
    Proteins 4g
    Fats 6g
    Carbs 8g
  • Stuffed Peppers with Brown Rice and Turkey x 500g
    Proteins 30g
    Fats 15g
    Carbs 40g
  • Greek Yogurt with Granola x 300g
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Banana x 120g
    Proteins 1g
    Fats 0g
    Carbs 27g
  • Lentil Soup with Whole Grain Bread x 450g
    Proteins 30g
    Fats 5g
    Carbs 50g
  • Beef Jerky x 50g
    Proteins 10g
    Fats 7g
    Carbs 3g
  • Grilled Tilapia with Sautéed Vegetables x 400g
    Proteins 35g
    Fats 9g
    Carbs 18g
  • Overnight Oats with Almond Butter x 300g
    Proteins 15g
    Fats 10g
    Carbs 50g
  • Trail Mix x 100g
    Proteins 6g
    Fats 14g
    Carbs 24g
  • Stuffed Chicken Breast with Spinach x 400g
    Proteins 40g
    Fats 15g
    Carbs 20g
  • Veggies with Guacamole x 150g
    Proteins 5g
    Fats 8g
    Carbs 15g
  • Beef and Broccoli with Cauliflower Rice x 500g
    Proteins 35g
    Fats 12g
    Carbs 30g
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