November

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	15
	2	15
	3	15
	1	30s
	2	30s
	3	30s
	1	20
	2	20
	3	20
	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	10
	2	10
	3	10
	1	12
	2	12
	3	12
	1	15
	2	15
	3	15
	1	10 each leg
	2	10 each leg
	3	10 each leg
	1	8
	2	8
	3	8

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	10
	2	10
	3	10
	1	10
	2	10
	3	10
	1	6
	2	6
	3	6
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10

Aggregated volume

Weekly progress

Muscle Activation Levels

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

Aggregated volume

Weekly progress

Muscle Activation Levels

Meals suggestion

1
2
3
4

Breakfast
Oatmeal with Berries x 300g

Proteins 10g

Fats 5g

Carbs 40g
Snack
Greek Yogurt x 150g

Proteins 15g

Fats 0g

Carbs 10g
Lunch
Grilled Chicken Salad x 350g

Proteins 30g

Fats 10g

Carbs 15g
Snack
Carrot Sticks with Hummus x 200g

Proteins 5g

Fats 3g

Carbs 15g
Dinner
Baked Salmon with Asparagus x 300g

Proteins 35g

Fats 20g

Carbs 10g