Eli Lower Body

Every week column is editable

Double click on the row with green background to edit the reps and weight.

  • Day 1
  • Day 2
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
Barbell Standing Lunge
1 10
2 10
Barbell Step Up
1 12
2 12
Barbell Bulgarian Split Squat
1 10
2 10
Dumbbell Calf Raise
1 15
2 15
Barbell Hip Thrust
1 10
2 10
3 10
Aggregated volume
Weekly progress
Muscle distribution
40
legs
20
quadriceps
20
calves
20
glutes
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
Dumbbell Goblet Squat
1 12
2 12
Barbell Squat
1 10
2 10
Barbell Front Squat
1 8
2 8
Dumbbell Romanian Deadlift
1 10
2 10
Barbell Calf Raise
1 12
2 12
Aggregated volume
Weekly progress
Muscle distribution
40
legs
40
quadriceps
20
calves
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