Full Body 4 Days a Week

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 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 30s
Weighted Plank
2 30s
Weighted Plank
3 30s
Dumbbell Ab Twist
1 15
Dumbbell Ab Twist
2 15
Dumbbell Ab Twist
3 15
Machine Ab Crunch
1 15
Machine Ab Crunch
2 15
Machine Ab Crunch
3 15
Weighted Hanging Leg Raise
1 12
Weighted Hanging Leg Raise
2 12
Weighted Hanging Leg Raise
3 12
Body Weight Plank
1 30s
Body Weight Plank
2 30s
Body Weight Plank
3 30s
Bicycle Crunch
1 15
Bicycle Crunch
2 15
Bicycle Crunch
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Barbell Wide Grip Biceps Curl
1 12
Barbell Wide Grip Biceps Curl
2 12
Barbell Wide Grip Biceps Curl
3 12
Dumbbell Hammer Biceps Curl
1 12
Dumbbell Hammer Biceps Curl
2 12
Dumbbell Hammer Biceps Curl
3 12
Machine Biceps Curl
1 12
Machine Biceps Curl
2 12
Machine Biceps Curl
3 12
Dumbbell One Arm Biceps Curl
1 12
Dumbbell One Arm Biceps Curl
2 12
Dumbbell One Arm Biceps Curl
3 12
Cable Incline Bench Biceps Curl
1 12
Cable Incline Bench Biceps Curl
2 12
Cable Incline Bench Biceps Curl
3 12
Weighted Chin Up
1 8
Weighted Chin Up
2 8
Weighted Chin Up
3 8
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Barbell Front Squat
1 10
Barbell Front Squat
2 10
Barbell Front Squat
3 10
Dumbbell Bulgarian Split Squat
1 10
Dumbbell Bulgarian Split Squat
2 10
Dumbbell Bulgarian Split Squat
3 10
Body Weight Walking Lunge
1 12
Body Weight Walking Lunge
2 12
Body Weight Walking Lunge
3 12
Barbell Jump Squat
1 10
Barbell Jump Squat
2 10
Barbell Jump Squat
3 10
Barbell Deadlift
1 10
Barbell Deadlift
2 10
Barbell Deadlift
3 10
Dumbbell Calf Raise
1 15
Dumbbell Calf Raise
2 15
Dumbbell Calf Raise
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 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
Barbell Bent Over Row
1 10
Barbell Bent Over Row
2 10
Barbell Bent Over Row
3 10
Dumbbell One Arm Row
1 10
Dumbbell One Arm Row
2 10
Dumbbell One Arm Row
3 10
Cable Narrow Grip Lat Pull Down
1 12
Cable Narrow Grip Lat Pull Down
2 12
Cable Narrow Grip Lat Pull Down
3 12
Machine Reverse Fly
1 12
Machine Reverse Fly
2 12
Machine Reverse Fly
3 12
Body Weight Pull Up
1 8
Body Weight Pull Up
2 8
Body Weight Pull Up
3 8
Machine Assisted Pull Up
1 10
Machine Assisted Pull Up
2 10
Machine Assisted Pull Up
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Oatmeal with Berries x 300g
    Proteins 10g
    Fats 5g
    Carbs 40g
  • Greek Yogurt x 150g
    Proteins 15g
    Fats 0g
    Carbs 10g
  • Grilled Chicken Salad x 350g
    Proteins 30g
    Fats 10g
    Carbs 15g
  • Carrot Sticks with Hummus x 200g
    Proteins 5g
    Fats 3g
    Carbs 15g
  • Baked Salmon with Asparagus x 300g
    Proteins 35g
    Fats 20g
    Carbs 10g
  • Smoothie with Spinach and Banana x 350g
    Proteins 8g
    Fats 5g
    Carbs 35g
  • Almonds x 30g
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Tuna Wrap x 250g
    Proteins 25g
    Fats 10g
    Carbs 30g
  • Apple Slices x 150g
    Proteins 0g
    Fats 0g
    Carbs 25g
  • Stir-fried Tofu with Vegetables x 300g
    Proteins 20g
    Fats 8g
    Carbs 20g
  • Scrambled Eggs with Spinach x 200g
    Proteins 20g
    Fats 15g
    Carbs 5g
  • Cottage Cheese x 150g
    Proteins 14g
    Fats 2g
    Carbs 5g
  • Quinoa Salad with Chickpeas x 350g
    Proteins 12g
    Fats 8g
    Carbs 40g
  • Celery with Peanut Butter x 100g
    Proteins 6g
    Fats 8g
    Carbs 10g
  • Ground Turkey with Brown Rice x 400g
    Proteins 30g
    Fats 10g
    Carbs 45g
  • Whole Grain Toast with Avocado x 150g
    Proteins 7g
    Fats 15g
    Carbs 30g
  • Hard-boiled Eggs x 100g
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Lentil Soup x 400g
    Proteins 18g
    Fats 5g
    Carbs 40g
  • Berries Mix x 150g
    Proteins 1g
    Fats 0g
    Carbs 20g
  • Grilled Shrimp with Zucchini Noodles x 300g
    Proteins 25g
    Fats 5g
    Carbs 10g
  • Chia Seed Pudding x 200g
    Proteins 6g
    Fats 8g
    Carbs 15g
  • Rice Cakes with Almond Butter x 100g
    Proteins 5g
    Fats 8g
    Carbs 20g
  • Vegetable Stir-fry with Tempeh x 350g
    Proteins 20g
    Fats 10g
    Carbs 30g
  • Peach x 150g
    Proteins 1g
    Fats 0g
    Carbs 15g
  • Chicken Breast with Sweet Potato x 400g
    Proteins 35g
    Fats 5g
    Carbs 40g
  • Protein Pancakes x 250g
    Proteins 20g
    Fats 5g
    Carbs 30g
  • String Cheese x 50g
    Proteins 7g
    Fats 6g
    Carbs 1g
  • Chickpea Salad x 300g
    Proteins 15g
    Fats 5g
    Carbs 40g
  • Mixed Nuts x 40g
    Proteins 5g
    Fats 15g
    Carbs 5g
  • Roasted Veggies with Quinoa x 350g
    Proteins 12g
    Fats 4g
    Carbs 40g
  • Egg White Omelette x 200g
    Proteins 20g
    Fats 2g
    Carbs 5g
  • Protein Bar x 60g
    Proteins 20g
    Fats 7g
    Carbs 25g
  • Grilled Vegetable and Quinoa Bowl x 400g
    Proteins 15g
    Fats 8g
    Carbs 45g
  • Orange x 130g
    Proteins 1g
    Fats 0g
    Carbs 15g
  • Baked Chicken Thighs with Broccoli x 350g
    Proteins 30g
    Fats 15g
    Carbs 10g
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