Josh 7x5 workout

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
Body Weight Squat	1	15
	2	15
	3	15
Barbell Deadlift	1	8
	2	8
	3	8
	4	8
Dumbbell Flat Bench Press	1	10
	2	10
	3	10
Cable Row Seated	1	12
	2	12
	3	12
Barbell Bicep Curl	1	10
	2	10
	3	10
	4	10
Body Weight Push Up	1	12
	2	12
	3	12
Body Weight Lunges	1	12
	2	12
	3	12

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
Barbell Front Squat	1	8
	2	8
	3	8
	4	8
Machine Chest Press	1	10
	2	10
	3	10
Dumbbell One Arm Row	1	10
	2	10
	3	10
Cable Overhead Triceps Extension	1	12
	2	12
	3	12
Dumbbell Lateral Raise	1	12
	2	12
	3	12
Weighted Plank	1	30 seconds
	2	30 seconds
	3	30 seconds
Weighted Hanging Leg Raise	1	10
	2	10
	3	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 Bent Over Row	1	10
	2	10
	3	10
	4	10
Dumbbell Arnold Press	1	10
	2	10
	3	10
Machine Shoulder Press	1	10
	2	10
	3	10
Cable Rope Triceps Push Down	1	12
	2	12
	3	12
Dumbbell Reverse Fly	1	12
	2	12
	3	12
Body Weight Pike Push Up	1	10
	2	10
	3	10
Bicycle Crunch	1	15
	2	15
	3	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
Barbell Squat	1	8
	2	8
	3	8
	4	8
Dumbbell Incline Bench Press	1	10
	2	10
	3	10
Cable Chest Press Standing	1	12
	2	12
	3	12
Body Weight Chin Up	1	8
	2	8
	3	8
Barbell Close Grip Bench Press	1	10
	2	10
	3	10
Weighted Dip Chest Variation	1	10
	2	10
	3	10
Machine Assisted Chin Up	1	8
	2	8
	3	8

Day 5	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 Hip Thrust	1	10
	2	10
	3	10
	4	10
Dumbbell Goblet Squat	1	12
	2	12
	3	12
Machine Lateral Raise	1	12
	2	12
	3	12
Cable Woodchop	1	12
	2	12
	3	12
Barbell Wide Grip Biceps Curl	1	10
	2	10
	3	10
	4	10
Body Weight Decline Push Up	1	10
	2	10
	3	10
Barbell Romanian Deadlift	1	8
	2	8
	3	8
	4	8