croppio
Workouts
Exercises
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5-days-original-croppio 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 4
Day 5
Day 1
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Dumbbell Incline Bench Press
1
10
2
10
3
10
4
10
Barbell Flat Bench Press
1
12
2
12
3
12
4
12
Cable Incline Bench Press
1
8
2
8
3
8
4
8
Body Weight Dip Chest Variation
1
10
2
10
3
10
Cable Crossover
1
15
2
15
3
15
Barbell Concentration Biceps Curl
1
6
2
6
3
6
Dumbbell One Arm Biceps Curl
1
12
2
12
3
Machine Leg Press
1
10
2
10
3
10
Day 2
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Romanian Deadlift
1
10
2
8
3
6
Body Weight Pull Up
1
12
2
12
3
12
4
12
Barbell Bent Over Row
1
8
2
8
3
8
4
8
Cable Row Seated
1
10
2
10
3
10
4
10
Barbell Chest Supported T Bar Row
1
15
2
15
3
15
Cable Wide Grip Lat Pull Down
1
8
2
8
3
8
4
8
Body Weight Back Extension
1
12
2
12
3
12
Cable Woodchop
1
15
2
15
3
15
Day 3
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Squat
1
12
2
12
3
12
4
12
5
12
Barbell Bulgarian Split Squat
1
10
2
10
3
10
4
10
Machine Hack Squat
1
12
2
12
3
12
4
12
Machine Laying Leg Press
1
15
2
15
3
15
Quad Extensions Machine
1
8
2
8
3
8
Barbell Calf Raise
1
10
2
10
3
10
4
10
Lying Leg Curls
1
12
2
12
3
12
4
12
Hanging Knee Raise Oblique Crunch
1
10
2
10
3
10
Day 4
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Regular Grip Biceps Curl
1
8
2
8
3
8
4
8
Dumbbell Alternate Biceps Curl
1
10
2
10
3
10
Barbell Preacher Biceps Curl
1
15
2
15
3
15
Barbell Concentration Biceps Curl
1
12
2
12
3
12
Barbell Overhead Triceps Extension
1
6
2
6
3
6
Cable Rope Triceps Push Down
1
15
2
15
3
15
4
15
Barbell Decline Bench Triceps Extension
1
12
2
12
3
12
4
12
Reverse Grip Barbell Curl
1
10
2
10
3
10
Day 5
Sets/Reps
Week 1
Week 2
Week 3
Week 4
Week 5
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Actual Reps
Weight
Volume
Barbell Seated Shoulder Press
1
10
2
10
3
10
4
10
Barbell Front Raise
1
12
2
12
3
12
Dumbbell Side Lateral Raise
1
8
2
8
3
8
4
8
Dumbbell Rear Delt Raise
1
10
2
10
3
10
Barbell Upright Row
1
12
2
12
Machine Reverse Fly
1
12
2
12
3
12
4
12
Barbell Plate Ab Twist
1
15
2
15
3
15
Body Weight Hanging Leg Raise
1
15
2
15
3
15
Exercise
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