Basic workout

Every week column is editable

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

Day 1			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 Chin-Up	1	6-8
	2	6-8
	3	6-8
Dumbbell Standing Shoulder Press	1	8-10
	2	8-10
	3	8-10
Barbell Flat Bench Press	1	8-10
	2	8-10
	3	8-10
Dumbbell Incline Bench Biceps Curl	1	10-12
	2	10-12
	3	10-12
Body Weight Plank	1	30-60 seconds
	2	30-60 seconds
	3	30-60 seconds

Day 2			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 Bent Over Row	1	8-10
	2	8-10
	3	8-10
Dumbbell Front Raise	1	10-12
	2	10-12
	3	10-12
Smith Machine Shoulder Press	1	8-10
	2	8-10
	3	8-10
Cable Woodchop	1	10-12 each side
	2	10-12 each side
	3	10-12 each side
Triceps Kickback	1	10-12
	2	10-12
	3	10-12

Day 3			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 Pull-Up	1	6-8
	2	6-8
	3	6-8
Machine Chest Press	1	8-10
	2	8-10
	3	8-10
Dumbbell Decline Bench Press	1	8-10
	2	8-10
	3	8-10
Machine Assisted Chin-Up	1	8-10
	2	8-10
	3	8-10
Russian Twist	1	15-20
	2	15-20
	3	15-20

Day 4			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 Shrug	1	10-12
	2	10-12
	3	10-12
Barbell Close-Grip Bench Press	1	8-10
	2	8-10
	3	8-10
Barbell T-Bar Row	1	8-10
	2	8-10
	3	8-10
Dumbbell One-Arm Lateral Raise	1	10-12
	2	10-12
	3	10-12
Cable Triceps Kickback	1	10-12
	2	10-12
	3	10-12