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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 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
Barbell Reverse Grip Biceps Curl
1 10
Barbell Reverse Grip Biceps Curl
2 10
Barbell Reverse Grip Biceps Curl
3 10
Barbell Jump Squat
1 8
Barbell Jump Squat
2 8
Barbell Jump Squat
3 8
Barbell Seated Shoulder Press
1 10
Barbell Seated Shoulder Press
2 10
Barbell Seated Shoulder Press
3 10
Machine Preacher Biceps Curl
1 12
Machine Preacher Biceps Curl
2 12
Machine Preacher Biceps Curl
3 12
Dumbbell Goblet Squat
1 12
Dumbbell Goblet Squat
2 12
Dumbbell Goblet Squat
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
Cable Incline Bench Biceps Curl
1 10
Cable Incline Bench Biceps Curl
2 10
Cable Incline Bench Biceps Curl
3 10
Barbell Romanian Deadlift
1 10
Barbell Romanian Deadlift
2 10
Barbell Romanian Deadlift
3 10
Dumbbell One Arm Lateral Raise
1 12
Dumbbell One Arm Lateral Raise
2 12
Dumbbell One Arm Lateral Raise
3 12
Weighted Chin Up
1 6
Weighted Chin Up
2 6
Weighted Chin Up
3 6
Dumbbell Walking Lunge
1 10
Dumbbell Walking Lunge
2 10
Dumbbell Walking Lunge
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
Body Weight Chin Up
1 8
Body Weight Chin Up
2 8
Body Weight Chin Up
3 8
Barbell Deadlift
1 8
Barbell Deadlift
2 8
Barbell Deadlift
3 8
Dumbbell Reverse Fly
1 12
Dumbbell Reverse Fly
2 12
Dumbbell Reverse Fly
3 12
Cable Overhead Triceps Extension
1 10
Cable Overhead Triceps Extension
2 10
Cable Overhead Triceps Extension
3 10
Barbell T Bar Row
1 10
Barbell T Bar Row
2 10
Barbell T Bar Row
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