Josh 7x3 workout

Every week column is editable

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  • Day 1
  • Day 2
  • Day 3
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 Deadlift
1 8
2 8
3 8
4 8
Dumbbell Goblet Squat
1 10
2 10
3 10
Barbell Bent Over Row
1 8
2 8
3 8
4 8
Weighted Chin Up
1 6
2 6
3 6
Dumbbell One Arm Row
1 10
2 10
3 10
Barbell Squat
1 8
2 8
3 8
4 8
Machine Chest Press
1 10
2 10
3 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
Dumbbell Seated Shoulder Press
1 8
2 8
3 8
4 8
Barbell Push Press
1 6
2 6
3 6
Cable Lateral Raise
1 12
2 12
3 12
Barbell Close Grip Biceps Curl
1 10
2 10
3 10
4 10
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Cable Rope Triceps Push Down
1 10
2 10
3 10
4 10
Weighted Dips Triceps Variation
1 8
2 8
3 8
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 Romanian Deadlift
1 8
2 8
3 8
4 8
Body Weight Plank
1 30s
2 30s
3 30s
Weighted Hanging Leg Raise
1 10
2 10
3 10
Dumbbell Triceps Kickback
1 12
2 12
3 12
Dumbbell Front Raise
1 10
2 10
3 10
Cable Face Pull
1 12
2 12
3 12
Hanging Knee Raise Oblique Crunch
1 10
2 10
3 10
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