Anita

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 6
  • Day 7
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 Plank
1 30 seconds
Weighted Plank
2 30 seconds
Weighted Plank
3 30 seconds
Dumbbell Ab Twist
1 15
Dumbbell Ab Twist
2 15
Dumbbell Ab Twist
3 15
Barbell Plate Ab Twist
1 15
Barbell Plate Ab Twist
2 15
Barbell Plate Ab Twist
3 15
Body Weight Plank
1 30 seconds
Body Weight Plank
2 30 seconds
Body Weight Plank
3 30 seconds
Body Weight Ab Crunch
1 20
Body Weight Ab Crunch
2 20
Body Weight Ab Crunch
3 20
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
Body Weight Hanging Leg Raise
1 10
Body Weight Hanging Leg Raise
2 10
Body Weight Hanging Leg Raise
3 10
Russian Twist
1 15
Russian Twist
2 15
Russian Twist
3 15
Bicycle Crunch
1 20
Bicycle Crunch
2 20
Bicycle Crunch
3 20
High Pulley Oblique Cable Crunch
1 15
High Pulley Oblique Cable Crunch
2 15
High Pulley Oblique Cable Crunch
3 15
Cable Woodchop
1 12
Cable Woodchop
2 12
Cable Woodchop
3 12
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 Deadlift
1 10
Barbell Deadlift
2 10
Barbell Deadlift
3 10
Dumbbell Bent Over Row
1 12
Dumbbell Bent Over Row
2 12
Dumbbell Bent Over Row
3 12
Cable One Arm Row Seated
1 12
Cable One Arm Row Seated
2 12
Cable One Arm Row Seated
3 12
Barbell Pendlay Row
1 10
Barbell Pendlay Row
2 10
Barbell Pendlay Row
3 10
Cable Reverse Grip Lat Pull Down
1 12
Cable Reverse Grip Lat Pull Down
2 12
Cable Reverse Grip Lat Pull Down
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
Machine Chest Press
1 12
Machine Chest Press
2 12
Machine Chest Press
3 12
Barbell Flat Bench Press
1 10
Barbell Flat Bench Press
2 10
Barbell Flat Bench Press
3 10
Weighted Push Up
1 10
Weighted Push Up
2 10
Weighted Push Up
3 10
Dumbbell Flat Bench Fly
1 12
Dumbbell Flat Bench Fly
2 12
Dumbbell Flat Bench Fly
3 12
Cable Chest Press Standing
1 12
Cable Chest Press Standing
2 12
Cable Chest Press Standing
3 12
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 Squat
1 10
Barbell Squat
2 10
Barbell Squat
3 10
Dumbbell Walking Lunge
1 12
Dumbbell Walking Lunge
2 12
Dumbbell Walking Lunge
3 12
Machine Leg Press
1 10
Machine Leg Press
2 10
Machine Leg Press
3 10
Dumbbell Goblet Squat
1 12
Dumbbell Goblet Squat
2 12
Dumbbell Goblet Squat
3 12
Barbell Jump Squat
1 10
Barbell Jump Squat
2 10
Barbell Jump Squat
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 6 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
Machine Shoulder Press
1 12
Machine Shoulder Press
2 12
Machine Shoulder Press
3 12
Dumbbell Arnold Press
1 10
Dumbbell Arnold Press
2 10
Dumbbell Arnold Press
3 10
Dumbbell Upright Row
1 12
Dumbbell Upright Row
2 12
Dumbbell Upright Row
3 12
Barbell Standing Shoulder Press
1 10
Barbell Standing Shoulder Press
2 10
Barbell Standing Shoulder Press
3 10
Cable Lateral Raise
1 12
Cable Lateral Raise
2 12
Cable Lateral Raise
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels