Experiment workout

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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 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
Body Weight Ab Crunch
1 15
2 15
3 15
Russian Twist
1 20
2 20
3 20
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Barbell Squat
1 10
2 10
3 10
4 10
Body Weight Plank
1 30s
2 30s
3 30s
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
Barbell Close-Grip Biceps Curl
1 12
2 12
3 12
Dumbbell Decline Bench Press
1 10
2 10
3 10
Body Weight Chin-Up
1 8
2 8
3 8
Dumbbell Walking Lunge
1 12
2 12
3 12
Weighted Plank
1 30s
2 30s
3 30s
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
Dumbbell One-Arm Lateral Raise
1 12
2 12
3 12
Dumbbell Stiff-Legged Deadlift
1 10
2 10
3 10
Machine Ab Crunch
1 15
2 15
3 15
Barbell Romanian Deadlift
1 10
2 10
3 10
Bicycle Crunch
1 20
2 20
3 20
Day 4 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 Flat Bench Fly
1 12
2 12
3 12
Dumbbell Goblet Squat
1 10
2 10
3 10
4 10
Weighted Hanging Leg Raise
1 10
2 10
3 10
Barbell T-Bar Row
1 10
2 10
3 10
Machine Shoulder Press
1 12
2 12
3 12
Day 5 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 Pistol Squat
1 8
2 8
3 8
Weighted Dips (Triceps Variation)
1 10
2 10
3 10
Cable Pull Through
1 12
2 12
3 12
Barbell Jump Squat
1 10
2 10
3 10
Cable Straight-Arm Pull-Down
1 12
2 12
3 12
Day 6 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 Walking Lunge
1 10
2 10
3 10
Weighted Incline Push-Up
1 10
2 10
3 10
Machine Assisted Pull-Up
1 8
2 8
3 8
Dumbbell Reverse Fly
1 12
2 12
3 12
Barbell Hip Thrust
1 10
2 10
3 10
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