Circuit

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  • Day 1
  • Day 2
  • Day 3
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
Weighted Hanging Leg Raise
1 12
Weighted Hanging Leg Raise
2 12
Weighted Hanging Leg Raise
3 12
Dumbbell Ab Twist
1 15
Dumbbell Ab Twist
2 15
Dumbbell Ab Twist
3 15
Body Weight Plank
1 30s
Body Weight Plank
2 30s
Body Weight Plank
3 30s
Weighted Plank
1 30s
Weighted Plank
2 30s
Weighted Plank
3 30s
Cable Woodchop
1 12
Cable Woodchop
2 12
Cable Woodchop
3 12
Bicycle Crunch
1 15
Bicycle Crunch
2 15
Bicycle Crunch
3 15
Russian Twist
1 15
Russian Twist
2 15
Russian Twist
3 15
Hanging Knee Raise Oblique Crunch
1 12
Hanging Knee Raise Oblique Crunch
2 12
Hanging Knee Raise Oblique Crunch
3 12
High Pulley Oblique Cable Crunch
1 12
High Pulley Oblique Cable Crunch
2 12
High Pulley Oblique Cable Crunch
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Weighted Chin Up
1 8
Weighted Chin Up
2 8
Weighted Chin Up
3 8
Barbell Bent Over Row
1 10
Barbell Bent Over Row
2 10
Barbell Bent Over Row
3 10
Dumbbell One Arm Row
1 10
Dumbbell One Arm Row
2 10
Dumbbell One Arm Row
3 10
Cable Row Seated
1 12
Cable Row Seated
2 12
Cable Row Seated
3 12
Machine Chest Supported Row
1 12
Machine Chest Supported Row
2 12
Machine Chest Supported Row
3 12
Body Weight Pull Up
1 8
Body Weight Pull Up
2 8
Body Weight Pull Up
3 8
Body Weight Inverted Row
1 10
Body Weight Inverted Row
2 10
Body Weight Inverted Row
3 10
Machine Assisted Pull Up
1 10
Machine Assisted Pull Up
2 10
Machine Assisted Pull Up
3 10
Dumbbell Reverse Grip Bent Over
1 12
Dumbbell Reverse Grip Bent Over
2 12
Dumbbell Reverse Grip Bent Over
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Barbell Squat
1 10
Barbell Squat
2 10
Barbell Squat
3 10
Dumbbell Goblet Squat
1 12
Dumbbell Goblet Squat
2 12
Dumbbell Goblet Squat
3 12
Dumbbell Walking Lunge
1 10
Dumbbell Walking Lunge
2 10
Dumbbell Walking Lunge
3 10
Machine Leg Press
1 12
Machine Leg Press
2 12
Machine Leg Press
3 12
Barbell Hip Thrust
1 12
Barbell Hip Thrust
2 12
Barbell Hip Thrust
3 12
Dumbbell Stiff Legged Deadlift
1 10
Dumbbell Stiff Legged Deadlift
2 10
Dumbbell Stiff Legged Deadlift
3 10
Barbell Romanian Deadlift
1 10
Barbell Romanian Deadlift
2 10
Barbell Romanian Deadlift
3 10
Barbell Step Up
1 10
Barbell Step Up
2 10
Barbell Step Up
3 10
Machine Calf Raise
1 15
Machine Calf Raise
2 15
Machine Calf Raise
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Oatmeal with Almonds x 200g
    Proteins 10g
    Fats 7g
    Carbs 40g
  • Greek Yogurt with Honey x 150g
    Proteins 15g
    Fats 5g
    Carbs 20g
  • Grilled Chicken Salad x 300g
    Proteins 30g
    Fats 8g
    Carbs 15g
  • Apple with Peanut Butter x 150g
    Proteins 8g
    Fats 4g
    Carbs 25g
  • Salmon with Quinoa and Veggies x 400g
    Proteins 35g
    Fats 15g
    Carbs 30g
  • Scrambled Eggs with Spinach x 200g
    Proteins 20g
    Fats 10g
    Carbs 3g
  • Banana Smoothie x 250g
    Proteins 5g
    Fats 2g
    Carbs 35g
  • Turkey Sandwich with Whole Wheat Bread x 250g
    Proteins 25g
    Fats 9g
    Carbs 30g
  • Carrot Sticks with Hummus x 150g
    Proteins 4g
    Fats 5g
    Carbs 15g
  • Beef Stir-Fry with Brown Rice x 400g
    Proteins 35g
    Fats 20g
    Carbs 50g
  • Smoothie Bowl with Berries x 300g
    Proteins 15g
    Fats 5g
    Carbs 30g
  • Trail Mix x 100g
    Proteins 6g
    Fats 10g
    Carbs 20g
  • Quinoa and Black Bean Bowl x 300g
    Proteins 25g
    Fats 8g
    Carbs 40g
  • Cottage Cheese with Pineapple x 200g
    Proteins 15g
    Fats 2g
    Carbs 15g
  • Shrimp Tacos with Cabbage Slaw x 350g
    Proteins 30g
    Fats 12g
    Carbs 35g
  • Protein Pancakes x 250g
    Proteins 25g
    Fats 10g
    Carbs 40g
  • Rice Cakes with Avocado x 150g
    Proteins 4g
    Fats 8g
    Carbs 15g
  • Tuna Salad on Greens x 250g
    Proteins 30g
    Fats 6g
    Carbs 10g
  • Protein Bar x 60g
    Proteins 20g
    Fats 5g
    Carbs 25g
  • Vegetable Stir-Fry with Tofu x 350g
    Proteins 20g
    Fats 10g
    Carbs 30g
  • Chia Seed Pudding x 200g
    Proteins 10g
    Fats 15g
    Carbs 30g
  • Hard-Boiled Eggs x 100g
    Proteins 12g
    Fats 9g
    Carbs 1g
  • Pesto Chicken with Zucchini Noodles x 300g
    Proteins 30g
    Fats 12g
    Carbs 15g
  • Celery Sticks with Cream Cheese x 150g
    Proteins 3g
    Fats 6g
    Carbs 5g
  • Pork Chops with Sweet Potato x 400g
    Proteins 35g
    Fats 12g
    Carbs 40g
  • Egg and Veggie Scramble x 250g
    Proteins 20g
    Fats 15g
    Carbs 2g
  • Peanut Butter Banana Toast x 150g
    Proteins 8g
    Fats 5g
    Carbs 30g
  • Grilled Vegetable Wrap with Hummus x 300g
    Proteins 15g
    Fats 8g
    Carbs 45g
  • Almonds x 30g
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Chicken Curry with Brown Rice x 400g
    Proteins 30g
    Fats 20g
    Carbs 55g
  • Smoothie with Spinach and Protein Powder x 300g
    Proteins 25g
    Fats 5g
    Carbs 20g
  • Fruit Salad x 150g
    Proteins 2g
    Fats 0g
    Carbs 20g
  • Lentil Soup with Whole Wheat Bread x 300g
    Proteins 20g
    Fats 4g
    Carbs 40g
  • Chia Seed Energy Balls x 100g
    Proteins 5g
    Fats 7g
    Carbs 18g
  • Baked Chicken Thighs with Roasted Vegetables x 400g
    Proteins 35g
    Fats 15g
    Carbs 30g