Mamamia 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 1 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 Goblet Squat
1 10
2 10
3 10
4 10
Barbell Squat
1 8
2 8
3 8
4 8
Machine Seated Leg Press
1 10
2 10
3 10
Barbell Front Squat
1 8
2 8
3 8
Barbell Bulgarian Split-Squat
1 8
2 8
3 8
Day 2 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 Standing Lunge
1 12
2 12
3 12
4 12
Barbell Step Up
1 10
2 10
3 10
Machine Laying Leg Press
1 10
2 10
3 10
4 10
Body Weight Pistol Squat
1 6
2 6
3 6
Barbell Jump Squat
1 8
2 8
3 8
Day 3 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
4 15
Body Weight Step Up
1 10
2 10
3 10
Barbell Standing Lunge
1 8
2 8
3 8
4 8
Dumbbell Body Weight Squat
1 10
2 10
3 10
Barbell Bulgarian Split-Squat
1 8
2 8
3 8
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