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 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 seconds
2 30 seconds
3 30 seconds
Weighted Chin Up
1 8-10
2 8-10
3 8-10
Barbell Flat Bench Press
1 8-12
2 8-12
3 8-12
4 8-12
Dumbbell Goblet Squat
1 10-15
2 10-15
3 10-15
Dumbbell One Arm Biceps Curl
1 10-12
2 10-12
3 10-12
Dumbbell Seated Shoulder Press
1 8-12
2 8-12
3 8-12
4 8-12
Machine Assisted Dip Chest Variation
1 8-10
2 8-10
3 8-10
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
Body Weight Hanging Leg Raise
1 10-15
2 10-15
3 10-15
Dumbbell Walking Lunge
1 10-12
2 10-12
3 10-12
Barbell Deadlift
1 6-10
2 6-10
3 6-10
4 6-10
Cable Incline Bench Biceps Curl
1 10-12
2 10-12
3 10-12
Barbell Reverse Grip Bent Over
1 8-10
2 8-10
3 8-10
Dumbbell Rear Delt Raise
1 10-15
2 10-15
3 10-15
Weighted Dip Chest Variation
1 6-10
2 6-10
3 6-10
4 6-10
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 Plank
1 30 seconds
2 30 seconds
3 30 seconds
Machine Laying Leg Press
1 10-15
2 10-15
3 10-15
4 10-15
Barbell Jump Squat
1 8-12
2 8-12
3 8-12
Cable Rope Triceps Push Down
1 10-15
2 10-15
3 10-15
Dumbbell Incline Bench Triceps Extension
1 10-12
2 10-12
3 10-12
Barbell Seated Shoulder Press
1 8-10
2 8-10
3 8-10
4 8-10
Barbell T Bar Row
1 8-12
2 8-12
3 8-12
4 8-12
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
Weighted Hanging Leg Raise
1 8-10
2 8-10
3 8-10
Body Weight Push Up
1 10-20
2 10-20
3 10-20
4 10-20
Barbell Sumo Deadlift
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Hammer Biceps Curl
1 10-12
2 10-12
3 10-12
Cable Overhead Curl
1 10-12
2 10-12
3 10-12
Machine Calf Raise
1 12-15
2 12-15
3 12-15
4 12-15
Body Weight Bulgarian Split Squat
1 8-10
2 8-10
3 8-10
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