Jack workout

Every week column is editable

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

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
Barbell Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Incline Bench 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
Barbell Push Press	1	8-10
	2	8-10
	3	8-10
Barbell Pendlay Row	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
Weighted Hanging Leg Raise	1	10-12
	2	10-12
	3	10-12
Machine Triceps Extension	1	10-12
	2	10-12
	3	10-12
	4	10-12
Dumbbell Hammer Biceps Curl	1	10-12
	2	10-12
	3	10-12
	4	10-12
Body Weight Chin Up	1	6-8
	2	6-8
	3	6-8
Barbell Close Grip Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10

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
Barbell Front Squat	1	6-8
	2	6-8
	3	6-8
	4	6-8
Dumbbell Seated Shoulder Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Goblet Squat	1	10-12
	2	10-12
	3	10-12
	4	10-12
Barbell Chest Supported Row	1	8-10
	2	8-10
	3	8-10
Cable Woodchop	1	12-15
	2	12-15
	3	12-15

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
Dumbbell Flat Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Barbell Upright Row	1	8-10
	2	8-10
	3	8-10
Body Weight Step Up	1	10-12
	2	10-12
	3	10-12
Weighted Dips Triceps Variation	1	8-10
	2	8-10
	3	8-10
Machine Leg Press	1	10-12
	2	10-12
	3	10-12
	4	10-12