croppio
Workouts
Exercises
Sign in
Sign in with Google
My 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
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
8-10
2
8-10
3
8-10
4
8-10
Dumbbell Standing Shoulder Press
1
10-12
2
10-12
3
10-12
Weighted Plank
1
30-60 seconds
2
30-60 seconds
3
30-60 seconds
Dumbbell Alternate Biceps Curl
1
10-12
2
10-12
3
10-12
Dumbbell Reverse Fly
1
10-12
2
10-12
3
10-12
4
10-12
Barbell Deadlift
1
6-8
2
6-8
3
6-8
4
6-8
Aggregated volume
Weekly progress
Muscle distribution
16.666666666667
legs
16.666666666667
shoulders
16.666666666667
core
16.666666666667
arms
16.666666666667
back
16.666666666667
legs and back
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 Overhead Triceps Extension
1
10-12
2
10-12
3
10-12
Dumbbell Flat Bench Triceps Extension
1
10-12
2
10-12
3
10-12
Barbell Standing Shoulder Press
1
8-10
2
8-10
3
8-10
Bicycle Crunch
1
15-20
2
15-20
3
15-20
Dumbbell One Arm Lateral Raise
1
10-12
2
10-12
3
10-12
Cable Woodchop
1
12-15
2
12-15
3
12-15
Aggregated volume
Weekly progress
Muscle distribution
33.333333333333
triceps
33.333333333333
shoulders
33.333333333333
core
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
Dumbbell Hip Thrust
1
8-10
2
8-10
3
8-10
4
8-10
Machine Leg Press
1
10-12
2
10-12
3
10-12
4
10-12
Weighted Chin Up
1
6-8
2
6-8
3
6-8
Body Weight Plank
1
30-60 seconds
2
30-60 seconds
3
30-60 seconds
Barbell Sumo Deadlift
1
6-8
2
6-8
3
6-8
4
6-8
Dumbbell Walking Lunge
1
10-12 per leg
2
10-12 per leg
3
10-12 per leg
Aggregated volume
Weekly progress
Muscle distribution
33.333333333333
legs
16.666666666667
glutes
16.666666666667
back
16.666666666667
core
16.666666666667
legs and back
Meals suggestion
day1
day2
day3
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
Breakfast
Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
Proteins 10g
Fats 8g
Carbs 55g
Snack
Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
Proteins 15g
Fats 2g
Carbs 20g
Lunch
Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
Proteins 25g
Fats 10g
Carbs 30g
Snack
Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
Proteins 8g
Fats 10g
Carbs 15g
Dinner
Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
Proteins 35g
Fats 15g
Carbs 40g
Breakfast
Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
Proteins 20g
Fats 10g
Carbs 40g
Snack
Hard-Boiled Eggs x 2 eggs
Proteins 12g
Fats 10g
Carbs 1g
Lunch
Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
Proteins 30g
Fats 9g
Carbs 25g
Snack
Hummus with Carrot Sticks x 100g hummus, 100g carrots
Proteins 6g
Fats 5g
Carbs 15g
Dinner
Pasta with Meat Sauce x 100g pasta, 150g ground beef
Proteins 28g
Fats 12g
Carbs 60g
Breakfast
Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
Proteins 25g
Fats 5g
Carbs 20g
Snack
Almonds x 30g almonds
Proteins 6g
Fats 14g
Carbs 6g
Lunch
Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
Proteins 20g
Fats 5g
Carbs 40g
Snack
String Cheese x 2 sticks
Proteins 7g
Fats 6g
Carbs 1g
Dinner
Stuffed Bell Peppers x 200g ground turkey, 2 peppers
Proteins 35g
Fats 10g
Carbs 30g
Breakfast
Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
Proteins 20g
Fats 5g
Carbs 10g
Snack
Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
Proteins 12g
Fats 18g
Carbs 30g
Lunch
Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
Proteins 18g
Fats 5g
Carbs 45g
Snack
Trail Mix x 50g mix
Proteins 8g
Fats 12g
Carbs 20g
Dinner
Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
Proteins 30g
Fats 8g
Carbs 40g
Breakfast
Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
Proteins 25g
Fats 12g
Carbs 30g
Snack
Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
Proteins 15g
Fats 7g
Carbs 15g
Lunch
Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
Proteins 35g
Fats 10g
Carbs 50g
Snack
Protein Bar x 1 bar
Proteins 20g
Fats 8g
Carbs 25g
Dinner
Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
Proteins 40g
Fats 15g
Carbs 30g
Breakfast
French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
Proteins 20g
Fats 8g
Carbs 50g
Snack
Apple with Almond Butter x 1 apple, 30g almond butter
Proteins 4g
Fats 9g
Carbs 25g
Lunch
Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
Proteins 35g
Fats 15g
Carbs 30g
Snack
Edamame x 200g edamame
Proteins 17g
Fats 8g
Carbs 15g
Dinner
Chili Con Carne x 200g beef, beans, tomatoes
Proteins 30g
Fats 10g
Carbs 35g
Exercise
×
Login via Google
Sign in
Sign in with Google