Basic 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 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
Barbell Plate Ab Twist
1 15
2 15
3 15
Weighted Plank
1 30
2 30
3 30
Body Weight Ab Crunch
1 20
2 20
3 20
Machine Ab Crunch
1 15
2 15
3 15
Weighted Hanging Leg Raise
1 12
2 12
3 12
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
Dumbbell Standing One Arm Press
1 10
2 10
3 10
Machine Chest Press
1 12
2 12
3 12
Weighted Push Up
1 10
2 10
3 10
Barbell Front Squat
1 8
2 8
3 8
Barbell Romanian Deadlift
1 10
2 10
3 10
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
Cable Rope Biceps Curl
1 12
2 12
3 12
4 12
Machine Assisted Chin Up
1 8
2 8
3 8
Barbell T Bar Row
1 10
2 10
3 10
Dumbbell Goblet Squat
1 15
2 15
3 15
Barbell Shrug
1 12
2 12
3 12
Day 4 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
Weighted Dip Chest Variation
1 10
2 10
3 10
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Barbell Box Squat
1 10
2 10
3 10
Machine Back Extension
1 15
2 15
3 15
© 2024 croppio.com. All rights reserved.