First one workout

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 Plank	1	30 secs
	2	30 secs
	3	30 secs
Dumbbell Bent Over Row	1	10
	2	10
	3	10
	4	10
Barbell Standing Shoulder Press	1	8
	2	8
	3	8
Weighted Chin Up	1	6
	2	6
	3	6
Machine Chest Supported Row	1	12
	2	12
	3	12
	4	12
Cable Straight Bar Triceps Push Down	1	10
	2	10
	3	10

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 Incline Bench Press	1	10
	2	10
	3	10
	4	10
Barbell Bent Over Row	1	10
	2	10
	3	10
	4	10
Dumbbell Arnold Press	1	10
	2	10
	3	10
Hanging Knee Raise Oblique Crunch	1	12
	2	12
	3	12
Dumbbell Hammer Biceps Curl	1	10
	2	10
	3	10
Weighted Dips Triceps Variation	1	8
	2	8
	3	8

Every week column is editable