Main

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 1 Sets/Reps 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 Chest Press
1 8
Dumbbell Side Lateral Raise
1 8
Dumbbell Hammer Biceps Curl
1 8
Cable Incline Bench Press
1 8
Body Weight Push Up
1 8
Barbell Seated Shoulder Press
1 12-15
Barbell Regular Grip Biceps Curl
1 8
Barbell Flat Bench Press
1 8
Barbell Seated Shoulder Press
3 12-15
Barbell Seated Shoulder Press
2 12-15
Dumbbell Side Lateral Raise
3 8
Dumbbell Side Lateral Raise
2 8
Dumbbell Hammer Biceps Curl
3 8
Dumbbell Hammer Biceps Curl
2 8
Barbell Regular Grip Biceps Curl
3 8
Barbell Regular Grip Biceps Curl
2 8
Barbell Flat Bench Press
3 8
Barbell Flat Bench Press
2 8
Cable Incline Bench Press
3 8
Cable Incline Bench Press
2 8
Machine Chest Press
3 8
Machine Chest Press
2 8
Body Weight Push Up
3 8
Body Weight Push Up
2 8
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps 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 Leg Press
1 10
Dumbbell Stiff Legged Deadlift
1 10
Body Weight Walking Lunge
1 10
Barbell Calf Raise
1 10
Barbell Bulgarian Split Squat
1 10
Barbell Calf Raise
3 10
Barbell Calf Raise
2 10
Machine Leg Press
3 10
Machine Leg Press
2 10
Dumbbell Stiff Legged Deadlift
3 10
Dumbbell Stiff Legged Deadlift
2 10
Barbell Bulgarian Split Squat
3 10
Barbell Bulgarian Split Squat
2 10
Body Weight Walking Lunge
3 10
Body Weight Walking Lunge
2 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps 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
Cable Wide Grip Lat Pull Down
1 8
Cable Row Seated
1 8
Cable Reverse Grip Triceps Push Down
1 8
Body Weight Bench Dip
1 8
Barbell Overhead Triceps Extension
1 8
Barbell Bent Over Row
1 8
Cable Reverse Grip Triceps Push Down
3 8
Cable Reverse Grip Triceps Push Down
2 8
Body Weight Bench Dip
3 8
Body Weight Bench Dip
2 8
Barbell Overhead Triceps Extension
3 8
Barbell Overhead Triceps Extension
2 8
Cable Row Seated
3 8
Cable Row Seated
2 8
Cable Wide Grip Lat Pull Down
3 8
Cable Wide Grip Lat Pull Down
2 8
Barbell Bent Over Row
3 8
Barbell Bent Over Row
2 8
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps 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
Dumbbell Ab Twist
1 10
Body Weight Plank
1 30
Body Weight Ab Crunch
1 30
Dumbbell Ab Twist
3 10
Dumbbell Ab Twist
2 10
Body Weight Ab Crunch
3 30
Body Weight Ab Crunch
2 30
Body Weight Plank
3 30
Body Weight Plank
2 30
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25g
    Fats 2g
    Carbs 5g
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30g
    Fats 10g
    Carbs 35g
© 2024 croppio.com. All rights reserved. |
English Deutsch Español Français Italiano Português Русский