Beginning 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 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 Plank
1 30 seconds
2 30 seconds
3 30 seconds
Barbell Wide-Grip Biceps Curl
1 10
2 10
3 10
4 10
Barbell Seated Shoulder Press
1 8
2 8
3 8
4 8
Dumbbell Incline Bench Biceps Curl
1 12
2 12
3 12
Body Weight Walking Lunge
1 15
2 15
3 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
Body Weight Ab Crunch
1 15
2 15
3 15
Dumbbell Bent Over Row
1 10
2 10
3 10
4 10
Dumbbell Step Up
1 10
2 10
3 10
Dumbbell Body Weight Squat
1 12
2 12
3 12
4 12
Cable Overhead Curl
1 10
2 10
3 10
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 Flat Bench Press
1 8
2 8
3 8
4 8
Weighted Hanging Leg Raise
1 10
2 10
3 10
Machine Chest Press
1 10
2 10
3 10
4 10
Barbell Front Squat
1 8
2 8
3 8
4 8
Body Weight Dip Chest Variation
1 12
2 12
3 12
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