Full Body workout

Every week column is editable

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

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
Dumbbell Standing Shoulder Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Barbell Bent Over Row	1	8-10
	2	8-10
	3	8-10
	4	8-10
Barbell Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Weighted Push-Up	1	10-12
	2	10-12
	3	10-12
Hanging Knee Raise Oblique Crunch	1	10-15
	2	10-15
	3	10-15

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
Dumbbell Bent Over Row	1	8-10
	2	8-10
	3	8-10
	4	8-10
Machine Chest Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Barbell Deadlift	1	6-8
	2	6-8
	3	6-8
	4	6-8
Cable Rope Triceps Push-Down	1	10-12
	2	10-12
	3	10-12
Russian Twist	1	15-20
	2	15-20
	3	15-20

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 Shoulder Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Body Weight Dips (Triceps Variation)	1	8-10
	2	8-10
	3	8-10
Barbell Sumo Deadlift	1	6-8
	2	6-8
	3	6-8
	4	6-8
High-Pulley Oblique Cable Crunch	1	10-15
	2	10-15
	3	10-15
Barbell Push Press	1	8-10
	2	8-10
	3	8-10
	4	8-10

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
Dumbbell Incline Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Weighted Chin-Up	1	6-8
	2	6-8
	3	6-8
	4	6-8
Barbell Front Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Incline Bench Triceps Extension	1	10-12
	2	10-12
	3	10-12
Bicycle Crunch	1	15-20
	2	15-20
	3	15-20

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
Smith Machine Incline Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Straight-Arm Pull-Down	1	10-12
	2	10-12
	3	10-12
Barbell T-Bar Row	1	8-10
	2	8-10
	3	8-10
	4	8-10
Machine Leg Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Weighted Hanging Leg Raise	1	10-15
	2	10-15
	3	10-15

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
Barbell Regular-Grip Biceps Curl	1	10-12
	2	10-12
	3	10-12
	4	10-12
Machine Assisted Chin-Up	1	8-10
	2	8-10
	3	8-10
Machine Seated Leg Curl	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Woodchop	1	10-15
	2	10-15
	3	10-15
Dumbbell Hammer Biceps Curl	1	10-12
	2	10-12
	3	10-12

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
Barbell Shoulder Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Lateral Raise	1	10-12
	2	10-12
	3	10-12
Body Weight Plank	1	30-60 seconds
	2	30-60 seconds
	3	30-60 seconds
Dumbbell Shrug	1	10-12
	2	10-12
	3	10-12
	4	10-12
Body Weight Ab Crunch	1	15-20
	2	15-20
	3	15-20