First workout 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 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
Body Weight Chin Up
1 8-10
2 8-10
3 8-10
Dumbbell Seated Shoulder Press
1 10-12
2 10-12
3 10-12
Barbell Bent Over Row
1 10-12
2 10-12
3 10-12
Dumbbell Flat Bench Fly
1 10-12
2 10-12
3 10-12
Cable Rope Biceps Curl
1 10-12
2 10-12
3 10-12
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 Plank
1 30-60 seconds
2 30-60 seconds
3 30-60 seconds
Machine Incline Chest Press
1 10-12
2 10-12
3 10-12
Dumbbell Incline Bench Row
1 10-12
2 10-12
3 10-12
Weighted Dip Chest Variation
1 6-8
2 6-8
3 6-8
Cable One Arm Biceps Curl
1 10-12
2 10-12
3 10-12
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
Body Weight Hanging Leg Raise
1 10-15
2 10-15
3 10-15
Barbell Front Raise
1 10-12
2 10-12
3 10-12
Machine Assisted Pull Up
1 8-10
2 8-10
3 8-10
Dumbbell Triceps Kickback
1 10-12
2 10-12
3 10-12
Russian Twist
1 15-20
2 15-20
3 15-20
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