Josh 1 workout

Every week column is editable

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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
	2	30s
	3	30s
Dumbbell Hammer Biceps Curl	1	10-12
	2	10-12
	3	10-12
Dumbbell Standing Shoulder Press	1	10-12
	2	10-12
	3	10-12
Dumbbell Incline Bench Press	1	8-10
	2	8-10
	3	8-10
Barbell Deadlift	1	8-10
	2	8-10
	3	8-10
Barbell Squat	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
Cable Overhead Triceps Extension	1	10-12
	2	10-12
	3	10-12
Barbell Pendlay Row	1	8-10
	2	8-10
	3	8-10
Dumbbell Goblet Squat	1	10-12
	2	10-12
	3	10-12
Dumbbell Flat Bench Fly	1	10-12
	2	10-12
	3	10-12
Body Weight Push Up	1	10-15
	2	10-15
	3	10-15

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
Cable Woodchop	1	10-12
	2	10-12
	3	10-12
Dumbbell One Arm Row	1	10-12
	2	10-12
	3	10-12
Dumbbell Seated Shoulder Press	1	10-12
	2	10-12
	3	10-12
Machine Chest Press	1	8-10
	2	8-10
	3	8-10
Barbell Romanian Deadlift	1	8-10
	2	8-10
	3	8-10
Weighted Chin Up	1	6-8
	2	6-8
	3	6-8

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 Ab Twist	1	12-15
	2	12-15
	3	12-15
Cable Triceps Kickback	1	10-12
	2	10-12
	3	10-12
Dumbbell Side Lateral Raise	1	10-12
	2	10-12
	3	10-12
Body Weight Bulgarian Split Squat	1	10-12
	2	10-12
	3	10-12
Machine Reverse Fly	1	10-12
	2	10-12
	3	10-12
Barbell Close Grip Biceps Curl	1	10-12
	2	10-12
	3	10-12