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
Barbell Flat Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Incline Bench Press	1	10-12
	2	10-12
	3	10-12
Barbell Bent Over Row	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell One-Arm Row	1	10-12
	2	10-12
	3	10-12
Dumbbell Flat Bench Fly	1	12-15
	2	12-15
	3	12-15

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 Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Bulgarian Split-Squat	1	10-12
	2	10-12
	3	10-12
Barbell Deadlift	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Walking Lunge	1	12-15
	2	12-15
	3	12-15
Machine Leg Press	1	10-12
	2	10-12
	3	10-12
	4	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
Barbell Shoulder Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Side Lateral Raise	1	10-12
	2	10-12
	3	10-12
Barbell Upright Row	1	10-12
	2	10-12
	3	10-12
	4	10-12
Dumbbell Standing One-Arm Press	1	10-12
	2	10-12
	3	10-12
Dumbbell Shrug	1	12-15
	2	12-15
	3	12-15

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
Barbell Close-Grip Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Overhead Triceps Extension	1	10-12
	2	10-12
	3	10-12
Cable Triceps Kickback	1	12-15
	2	12-15
	3	12-15
Machine Triceps Extension	1	10-12
	2	10-12
	3	10-12
	4	10-12
Body Weight Dips (Triceps Variation)	1	8-10
	2	8-10
	3	8-10