Cooper 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 5
  • Day 6
  • Day 7
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Box Squat
1 8
2 8
3 8
4 8
Barbell Front Squat
1 6
2 6
3 6
4 6
Dumbbell Step Up
1 10
2 10
3 10
Barbell Jump Squat
1 10
2 10
3 10
Machine Seated Leg Press
1 10
2 10
3 10
4 10
Day 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Goblet Squat
1 12
2 12
3 12
Dumbbell Walking Lunge
1 10
2 10
3 10
Body Weight Standing Lunge
1 15
2 15
3 15
Machine Leg Press
1 8
2 8
3 8
4 8
Barbell Sumo Deadlift
1 6
2 6
3 6
4 6
Day 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Pistol Squat
1 5
2 5
3 5
Barbell Standing Lunge
1 10
2 10
3 10
Machine Hack Squat
1 8
2 8
3 8
4 8
Dumbbell Bulgarian Split-Squat
1 10
2 10
3 10
Barbell Jump Squat
1 6
2 6
3 6
Day 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Romanian Deadlift
1 8
2 8
3 8
4 8
Barbell Deadlifts from Deficit
1 6
2 6
3 6
4 6
Machine Laying Leg Curl
1 12
2 12
3 12
Barbell Hip Thrust
1 10
2 10
3 10
4 10
Barbell Deadlift
1 6
2 6
3 6
4 6
Day 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Glute-Ham Raise
1 8
2 8
3 8
Machine Calf Raise
1 10
2 10
3 10
4 10
Barbell Calf Raise
1 10
2 10
3 10
4 10
Dumbbell Glute Bridge
1 12
2 12
3 12
Cable Pull Through
1 12
2 12
3 12
Day 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Machine Reverse Hyperextension
1 12
2 12
3 12
Barbell Deadlifts from Blocks
1 6
2 6
3 6
4 6
Machine Standing Leg Curl
1 10
2 10
3 10
Body Weight Walking Lunge
1 10
2 10
3 10
Barbell Glute Bridge
1 10
2 10
3 10
4 10
Day 7 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Stiff-Legged Deadlift
1 8
2 8
3 8
4 8
Quad Extensions Machine
1 10
2 10
3 10
4 10
Machine Laying Leg Press
1 12
2 12
3 12
Machine Calf Extension (Seated)
1 10
2 10
3 10
Dumbbell Calf Raise
1 12
2 12
3 12
4 12
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