croppio
Workouts
Exercises
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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 1
Sets/Reps
Week 1
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Dumbbell Ab Twist
1
20
2
20
3
20
Kroppsvekt hengende benløft
1
12
2
12
3
12
Machine Seated Leg Curl
1
10
2
10
3
10
Machine Seated Leg Curl
1
12
2
12
3
12
Vektet Dip Chest Variation
1
10
2
10
3
10
Aggregated volume
Weekly progress
Muscle distribution
40
abs
40
hamstrings
20
chest
Day 2
Sets/Reps
Week 1
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Kroppsvekt Pull Up
1
15
2
15
3
15
Kroppsvektsplanke
1
30 sekunder
2
30 sekunder
3
30 sekunder
Barbell Squat
1
12
2
12
3
12
Dumbbell Standing Lunge
1
10 hvert ben
2
10 hvert ben
3
10 hvert ben
Barbell Push Press
1
10
2
10
3
10
Aggregated volume
Weekly progress
Muscle distribution
40
legs
20
lats
20
core
20
shoulders
Day 3
Sets/Reps
Week 1
Exercise Movement
Set #
Goal Reps
Actual Reps
Weight
Volume
Russisk vri
1
15
2
15
3
15
Vektet hengende benløft
1
10
2
10
3
10
Barbell Flat Benkpress
1
12
2
12
3
12
Vektstang bøyd over rad
1
10
2
10
3
10
Maskinkalvheving
1
15
2
15
3
15
Aggregated volume
Weekly progress
Muscle distribution
40
abs
20
chest
20
back
20
calves
Meals suggestion
day1
day2
day3
Breakfast
Oatmeal with Almonds x 200g
Proteins 10g
Fats 7g
Carbs 40g
Snack
Greek Yogurt with Honey x 150g
Proteins 15g
Fats 5g
Carbs 20g
Lunch
Grilled Chicken Salad x 300g
Proteins 30g
Fats 8g
Carbs 15g
Snack
Apple with Peanut Butter x 150g
Proteins 8g
Fats 4g
Carbs 25g
Dinner
Salmon with Quinoa and Veggies x 400g
Proteins 35g
Fats 15g
Carbs 30g
Breakfast
Scrambled Eggs with Spinach x 200g
Proteins 20g
Fats 10g
Carbs 3g
Snack
Banana Smoothie x 250g
Proteins 5g
Fats 2g
Carbs 35g
Lunch
Turkey Sandwich with Whole Wheat Bread x 250g
Proteins 25g
Fats 9g
Carbs 30g
Snack
Carrot Sticks with Hummus x 150g
Proteins 4g
Fats 5g
Carbs 15g
Dinner
Beef Stir-Fry with Brown Rice x 400g
Proteins 35g
Fats 20g
Carbs 50g
Breakfast
Smoothie Bowl with Berries x 300g
Proteins 15g
Fats 5g
Carbs 30g
Snack
Trail Mix x 100g
Proteins 6g
Fats 10g
Carbs 20g
Lunch
Quinoa and Black Bean Bowl x 300g
Proteins 25g
Fats 8g
Carbs 40g
Snack
Cottage Cheese with Pineapple x 200g
Proteins 15g
Fats 2g
Carbs 15g
Dinner
Shrimp Tacos with Cabbage Slaw x 350g
Proteins 30g
Fats 12g
Carbs 35g
Breakfast
Protein Pancakes x 250g
Proteins 25g
Fats 10g
Carbs 40g
Snack
Rice Cakes with Avocado x 150g
Proteins 4g
Fats 8g
Carbs 15g
Lunch
Tuna Salad on Greens x 250g
Proteins 30g
Fats 6g
Carbs 10g
Snack
Protein Bar x 60g
Proteins 20g
Fats 5g
Carbs 25g
Dinner
Vegetable Stir-Fry with Tofu x 350g
Proteins 20g
Fats 10g
Carbs 30g
Breakfast
Chia Seed Pudding x 200g
Proteins 10g
Fats 15g
Carbs 30g
Snack
Hard-Boiled Eggs x 100g
Proteins 12g
Fats 9g
Carbs 1g
Lunch
Pesto Chicken with Zucchini Noodles x 300g
Proteins 30g
Fats 12g
Carbs 15g
Snack
Celery Sticks with Cream Cheese x 150g
Proteins 3g
Fats 6g
Carbs 5g
Dinner
Pork Chops with Sweet Potato x 400g
Proteins 35g
Fats 12g
Carbs 40g
Breakfast
Egg and Veggie Scramble x 250g
Proteins 20g
Fats 15g
Carbs 2g
Snack
Peanut Butter Banana Toast x 150g
Proteins 8g
Fats 5g
Carbs 30g
Lunch
Grilled Vegetable Wrap with Hummus x 300g
Proteins 15g
Fats 8g
Carbs 45g
Snack
Almonds x 30g
Proteins 6g
Fats 14g
Carbs 6g
Dinner
Chicken Curry with Brown Rice x 400g
Proteins 30g
Fats 20g
Carbs 55g
Breakfast
Smoothie with Spinach and Protein Powder x 300g
Proteins 25g
Fats 5g
Carbs 20g
Snack
Fruit Salad x 150g
Proteins 2g
Fats 0g
Carbs 20g
Lunch
Lentil Soup with Whole Wheat Bread x 300g
Proteins 20g
Fats 4g
Carbs 40g
Snack
Chia Seed Energy Balls x 100g
Proteins 5g
Fats 7g
Carbs 18g
Dinner
Baked Chicken Thighs with Roasted Vegetables x 400g
Proteins 35g
Fats 15g
Carbs 30g
Exercise
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