Anna 5

Every week column is editable

Double click on the row with green background to edit the reps and weight.

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
	1	30 seconds
	2	30 seconds
	3	30 seconds
	1	15
	2	15
	3	15
	4	15
	1	15
	2	15
	3	15
	4	15
	1	30 seconds
	2	30 seconds
	3	30 seconds
	1	10
	2	10
	3	10
	4	10
	1	12
	2	12
	3	12
	1	12
	2	12
	3	12

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
	1	8
	2	8
	3	8
	4	8
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	10
	2	10
	3	10
	4	10
	1	10
	2	10
	3	10
	4	10

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
	1	8
	2	8
	3	8
	4	8
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12
	4	12
	1	10
	2	10
	3	10
	1	10
	2	10
	3	10
	4	10

Aggregated volume

Weekly progress

Muscle Activation Levels

Meals suggestion

1
2
3

Breakfast
Oatmeal with Almonds x 200g

Proteins 10g

Fats 7g

Carbs 40g
Snack
Greek Yogurt with Honey x 150g

Proteins 15g

Fats 5g

Carbs 20g
Lunch
Grilled Chicken Salad x 300g

Proteins 30g

Fats 8g

Carbs 15g
Snack
Apple with Peanut Butter x 150g

Proteins 8g

Fats 4g

Carbs 25g
Dinner
Salmon with Quinoa and Veggies x 400g

Proteins 35g

Fats 15g

Carbs 30g