Basic split 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
Cable Incline Bench Press
1 10
2 10
3 10
4 10
Barbell Flat Bench Press
1 8
2 8
3 8
4 8
Dumbbell Flat Bench Press
1 10
2 10
3 10
Dumbbell Standing Shoulder Press
1 12
2 12
3 12
1 20
2 20
3 20
4 20
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
Machine Calf Raise
1 30
2 30
3 30
Cable Woodchop
1 12
2 12
3 12
4 12
Machine Ab Crunch
1 15
2 15
3 15
Barbell Glute Bridge
1 10
2 10
3 10
Barbell Squat
1 8
2 8
3 8
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 Face Pull
1 15
2 15
3 15
Cable Rope Biceps Curl
1 10
2 10
3 10
4 10
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Cable Rope Triceps Push Down
1 12
2 12
3 12
1 8
2 8
3 8
4 8
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
Dumbbell Reverse Fly
1 12
2 12
3 12
Machine Reverse Hyperextension
1 10
2 10
3 10
4 10
Dumbbell Shrug
1 10
2 10
3 10
Barbell Front Raise
1 6
2 6
3 6
1 10
2 10
3 10
4 10
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