Kwuh 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 4
  • Day 5
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Squat
1 8-12
2 8-12
3 8-12
4 8-12
Dumbbell Flat Bench Press
1 8-12
2 8-12
3 8-12
4 8-12
Dumbbell One-Arm Row
1 8-12
2 8-12
3 8-12
4 8-12
Weighted Chin-Up
1 6-10
2 6-10
3 6-10
4 6-10
Dumbbell Hammer Biceps Curl
1 10-15
2 10-15
3 10-15
Day 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Deadlift
1 6-10
2 6-10
3 6-10
4 6-10
Machine Chest Press
1 8-12
2 8-12
3 8-12
4 8-12
Cable One-Arm Row (Seated)
1 8-12
2 8-12
3 8-12
4 8-12
Dumbbell Overhead Triceps Extension
1 10-15
2 10-15
3 10-15
Barbell Close-Grip Bench Press
1 8-10
2 8-10
3 8-10
Day 3 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Machine Seated Leg Press
1 8-12
2 8-12
3 8-12
4 8-12
Dumbbell Incline Bench Press
1 8-12
2 8-12
3 8-12
4 8-12
Dumbbell Bent Over Row
1 8-12
2 8-12
3 8-12
4 8-12
Body Weight Dips (Triceps Variation)
1 10-15
2 10-15
3 10-15
Barbell Reverse Grip Bent Over
1 8-10
2 8-10
3 8-10
Day 4 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Romanian Deadlift
1 8-12
2 8-12
3 8-12
4 8-12
Smith Machine Shoulder Press
1 8-12
2 8-12
3 8-12
4 8-12
Cable Rope Triceps Push-Down
1 10-15
2 10-15
3 10-15
4 10-15
Dumbbell Side Lateral Raise
1 10-15
2 10-15
3 10-15
Dumbbell Front Raise
1 10-15
2 10-15
3 10-15
Day 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Incline Bench Row
1 8-12
2 8-12
3 8-12
4 8-12
Machine Assisted Chin-Up
1 8-12
2 8-12
3 8-12
4 8-12
Cable V-Bar Lat Pull-Down
1 8-12
2 8-12
3 8-12
4 8-12
Body Weight Pike Push-Up
1 10-15
2 10-15
3 10-15
Dumbbell Flat Bench Fly
1 8-12
2 8-12
3 8-12
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