Muscle

Every week column is editable

Double click on the row with green background to edit the reps and weight.

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
	1	8
	2	8
	3	8
	1	10
	2	10
	3	10
	4	10
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12
	1	8
	2	8
	3	8
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10

Aggregated volume

Weekly progress

Muscle Activation Levels

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
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	1	10
	2	10
	3	10
	4	10
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	8
	2	8
	3	8
	4	8
	1	12
	2	12
	3	12
	4	12
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12

Aggregated volume

Weekly progress

Muscle Activation Levels

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
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	15
	2	15
	3	15
	4	15
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	10
	2	10
	3	10
	4	10
	1	12
	2	12
	3	12

Aggregated volume

Weekly progress

Muscle Activation Levels

Meals suggestion

1
2
3

Breakfast
Scrambled Eggs with Spinach x 3 eggs, 100g spinach

Proteins 18g

Fats 12g

Carbs 2g
Snack
Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey

Proteins 10g

Fats 5g

Carbs 15g
Lunch
Grilled Chicken Salad x 200g chicken, mixed greens

Proteins 30g

Fats 8g

Carbs 10g
Snack
Protein Shake x 1 scoop protein powder, water/milk

Proteins 25g

Fats 2g

Carbs 5g
Dinner
Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli

Proteins 40g

Fats 20g

Carbs 45g