Als

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Weighted Hanging Leg Raise
1 12
Weighted Hanging Leg Raise
2 12
Weighted Hanging Leg Raise
3 12
Barbell Deadlift
1 8
Barbell Deadlift
2 8
Barbell Deadlift
3 8
Barbell Deadlift
4 8
Dumbbell Standing Shoulder Press
1 10
Dumbbell Standing Shoulder Press
2 10
Dumbbell Standing Shoulder Press
3 10
Barbell Squat
1 10
Barbell Squat
2 10
Barbell Squat
3 10
Barbell Squat
4 10
Dumbbell Flat Bench Press
1 10
Dumbbell Flat Bench Press
2 10
Dumbbell Flat Bench Press
3 10
Weighted Plank
1 30 sec
Weighted Plank
2 30 sec
Weighted Plank
3 30 sec
Barbell Bent Over Row
1 10
Barbell Bent Over Row
2 10
Barbell Bent Over Row
3 10
Barbell Bent Over Row
4 10
Barbell Wide Grip Biceps Curl
1 12
Barbell Wide Grip Biceps Curl
2 12
Barbell Wide Grip Biceps Curl
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Dumbbell Goblet Squat
1 12
Dumbbell Goblet Squat
2 12
Dumbbell Goblet Squat
3 12
Dumbbell Goblet Squat
4 12
Body Weight Pull Up
1 8
Body Weight Pull Up
2 8
Body Weight Pull Up
3 8
Dumbbell Side Lateral Raise
1 15
Dumbbell Side Lateral Raise
2 15
Dumbbell Side Lateral Raise
3 15
Triceps Kickback
1 12
Triceps Kickback
2 12
Triceps Kickback
3 12
Barbell Front Squat
1 10
Barbell Front Squat
2 10
Barbell Front Squat
3 10
Barbell Front Squat
4 10
Cable One Arm Lat Pull Down
1 12
Cable One Arm Lat Pull Down
2 12
Cable One Arm Lat Pull Down
3 12
Machine Shoulder Press
1 10
Machine Shoulder Press
2 10
Machine Shoulder Press
3 10
Weighted Push Up
1 10
Weighted Push Up
2 10
Weighted Push Up
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Barbell Romanian Deadlift
1 10
Barbell Romanian Deadlift
2 10
Barbell Romanian Deadlift
3 10
Barbell Romanian Deadlift
4 10
Weighted Chin Up
1 6
Weighted Chin Up
2 6
Weighted Chin Up
3 6
Dumbbell Incline Bench Fly
1 12
Dumbbell Incline Bench Fly
2 12
Dumbbell Incline Bench Fly
3 12
Barbell Close Grip Bench Press
1 10
Barbell Close Grip Bench Press
2 10
Barbell Close Grip Bench Press
3 10
Machine Leg Press
1 12
Machine Leg Press
2 12
Machine Leg Press
3 12
Machine Leg Press
4 12
Cable Upright Row
1 12
Cable Upright Row
2 12
Cable Upright Row
3 12
Body Weight Pike Push Up
1 10
Body Weight Pike Push Up
2 10
Body Weight Pike Push Up
3 10
Barbell Concentration Biceps Curl
1 12
Barbell Concentration Biceps Curl
2 12
Barbell Concentration Biceps Curl
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Dumbbell Reverse Fly
1 15
Dumbbell Reverse Fly
2 15
Dumbbell Reverse Fly
3 15
Body Weight Back Extension
1 12
Body Weight Back Extension
2 12
Body Weight Back Extension
3 12
Barbell Step Up
1 10
Barbell Step Up
2 10
Barbell Step Up
3 10
Barbell Step Up
4 10
Cable Woodchop
1 12
Cable Woodchop
2 12
Cable Woodchop
3 12
Machine Preacher Biceps Curl
1 10
Machine Preacher Biceps Curl
2 10
Machine Preacher Biceps Curl
3 10
Barbell Hip Thrust
1 12
Barbell Hip Thrust
2 12
Barbell Hip Thrust
3 12
Barbell Hip Thrust
4 12
Body Weight Incline Push Up
1 12
Body Weight Incline Push Up
2 12
Body Weight Incline Push Up
3 12
Dumbbell Alternate Biceps Curl
1 10
Dumbbell Alternate Biceps Curl
2 10
Dumbbell Alternate Biceps Curl
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 5 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Barbell Reverse Grip Bent Over
1 10
Barbell Reverse Grip Bent Over
2 10
Barbell Reverse Grip Bent Over
3 10
Dumbbell Decline Bench Press
1 10
Dumbbell Decline Bench Press
2 10
Dumbbell Decline Bench Press
3 10
Machine Shoulder Press
1 10
Machine Shoulder Press
2 10
Machine Shoulder Press
3 10
Machine Shoulder Press
4 10
Body Weight Dips Triceps Variation
1 8
Body Weight Dips Triceps Variation
2 8
Body Weight Dips Triceps Variation
3 8
Cable Rope Triceps Push Down
1 12
Cable Rope Triceps Push Down
2 12
Cable Rope Triceps Push Down
3 12
Barbell Deadlifts from Deficit
1 8
Barbell Deadlifts from Deficit
2 8
Barbell Deadlifts from Deficit
3 8
Barbell Deadlifts from Deficit
4 8
Cable Face Pull
1 12
Cable Face Pull
2 12
Cable Face Pull
3 12
Machine Calf Raise
1 15
Machine Calf Raise
2 15
Machine Calf Raise
3 15
Machine Calf Raise
4 15
Aggregated volume
Weekly progress
Muscle Activation Levels