Full Body 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
Body Weight Squat
1 12
2 12
3 12
4 12
Barbell Deadlift
1 8
2 8
3 8
4 8
Dumbbell Bench Press
1 10
2 10
3 10
4 10
Barbell Bent Over Row
1 10
2 10
3 10
4 10
Body Weight Pull-Up
1 8
2 8
3 8
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
Body Weight Push-Up
1 15
2 15
3 15
4 15
Barbell Standing Shoulder Press
1 10
2 10
3 10
4 10
Dumbbell Lateral Raise
1 12
2 12
3 12
Triceps Push-Down
1 12
2 12
3 12
4 12
Body Weight Dips (Triceps Variation)
1 10
2 10
3 10
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
Machine Leg Press
1 10
2 10
3 10
4 10
Barbell Hip Thrust
1 10
2 10
3 10
4 10
Dumbbell Bulgarian Split-Squat
1 10
2 10
3 10
Barbell Front Squat
1 8
2 8
3 8
4 8
Seated Calf Raise
1 15
2 15
3 15
4 15
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
Body Weight Inverted Row
1 10
2 10
3 10
4 10
Smith Machine Bench Press
1 10
2 10
3 10
4 10
Cable One-Arm Row (Seated)
1 10
2 10
3 10
4 10
Barbell Reverse Grip Bent Over
1 10
2 10
3 10
4 10
Body Weight Chin-Up
1 8
2 8
3 8
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
Dumbbell Incline Bench Fly
1 12
2 12
3 12
4 12
Machine Chest Press
1 10
2 10
3 10
4 10
Barbell Close-Grip Bench Press
1 10
2 10
3 10
Cable Incline Bench Triceps Extension
1 12
2 12
3 12
Body Weight Pike Push-Up
1 10
2 10
3 10
4 10
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
Cable V-Bar Lat Pull-Down
1 10
2 10
3 10
4 10
Weighted Pull-Up
1 8
2 8
3 8
4 8
Machine Iso Row
1 10
2 10
3 10
4 10
Cable Straight-Arm Pull-Down
1 12
2 12
3 12
4 12
Dumbbell One-Arm Overhead Triceps Extension
1 10
2 10
3 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
Machine Back Extension
1 15
2 15
3 15
4 15
Barbell Deadlifts from Blocks
1 8
2 8
3 8
4 8
Machine Laying Leg Curl
1 12
2 12
3 12
4 12
Dumbbell Glute Bridge
1 12
2 12
3 12
Barbell Sumo Deadlift
1 10
2 10
3 10
4 10
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