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SPC Barber Workout Plan
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 5
Day 6
Day 7
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
Body Weight Squat
1
15
2
15
3
15
4
15
Barbell Deadlift
1
10
2
10
3
10
4
10
Barbell Box Squat
1
12
2
12
3
12
4
12
Body Weight Plank
1
30 seconds
2
30 seconds
3
30 seconds
Barbell Step Up
1
10
2
10
3
10
Aggregated volume
Weekly progress
Muscle distribution
60
legs
20
back
20
core
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
Cable Row Seated
1
12
2
12
3
12
4
12
Dumbbell Goblet Squat
1
12
2
12
3
12
Weighted Plank
1
30 seconds
2
30 seconds
3
30 seconds
Hanging Knee Raise Oblique Crunch
1
15
2
15
3
15
Barbell Bulgarian Split Squat
1
10
2
10
3
10
4
10
Aggregated volume
Weekly progress
Muscle distribution
40
core
40
legs
20
back
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
Dumbbell Reverse Grip Bent Over
1
12
2
12
3
12
Machine Laying Leg Press
1
15
2
15
3
15
4
15
Bicycle Crunch
1
15
2
15
3
15
Dumbbell Walking Lunge
1
12
2
12
3
12
Barbell Romanian Deadlift
1
10
2
10
3
10
4
10
Aggregated volume
Weekly progress
Muscle distribution
40
back
40
legs
20
core
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
Cable One Arm Row Seated
1
12
2
12
3
12
4
12
Dumbbell Ab Twist
1
15
2
15
3
15
Barbell Hip Thrust
1
10
2
10
3
10
4
10
Body Weight Glute Ham Raise
1
12
2
12
3
12
Cable Woodchop
1
12
2
12
3
12
Aggregated volume
Weekly progress
Muscle distribution
40
glutes
40
core
20
back
Day 5
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
Barbell Sumo Deadlift
1
10
2
10
3
10
4
10
Weighted Hanging Leg Raise
1
10
2
10
3
10
Body Weight Step Up
1
12
2
12
3
12
High Pulley Oblique Cable Crunch
1
12
2
12
3
12
Barbell T Bar Row
1
10
2
10
3
10
4
10
Aggregated volume
Weekly progress
Muscle distribution
40
legs
40
core
20
back
Day 6
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 Seated Leg Press
1
12
2
12
3
12
4
12
Body Weight Standing Lunge
1
10
2
10
3
10
Barbell Jump Squat
1
10
2
10
3
10
Machine Back Extension
1
12
2
12
3
12
Cable Pull Through
1
12
2
12
3
12
Aggregated volume
Weekly progress
Muscle distribution
60
legs
20
back
20
glutes
Day 7
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 Step Up
1
10
2
10
3
10
Barbell Incline Bench Row
1
10
2
10
3
10
4
10
Body Weight Back Extension
1
12
2
12
3
12
Dumbbell Glute Bridge
1
12
2
12
3
12
Body Weight Hanging Leg Raise
1
10
2
10
3
10
Aggregated volume
Weekly progress
Muscle distribution
40
back
20
legs
20
glutes
20
core
Meals suggestion
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
Breakfast
Smoothie with Spinach and Banana x 350g
Proteins 8g
Fats 5g
Carbs 35g
Snack
Almonds x 30g
Proteins 6g
Fats 14g
Carbs 6g
Lunch
Tuna Wrap x 250g
Proteins 25g
Fats 10g
Carbs 30g
Snack
Apple Slices x 150g
Proteins 0g
Fats 0g
Carbs 25g
Dinner
Stir-fried Tofu with Vegetables x 300g
Proteins 20g
Fats 8g
Carbs 20g
Breakfast
Scrambled Eggs with Spinach x 200g
Proteins 20g
Fats 15g
Carbs 5g
Snack
Cottage Cheese x 150g
Proteins 14g
Fats 2g
Carbs 5g
Lunch
Quinoa Salad with Chickpeas x 350g
Proteins 12g
Fats 8g
Carbs 40g
Snack
Celery with Peanut Butter x 100g
Proteins 6g
Fats 8g
Carbs 10g
Dinner
Ground Turkey with Brown Rice x 400g
Proteins 30g
Fats 10g
Carbs 45g
Breakfast
Whole Grain Toast with Avocado x 150g
Proteins 7g
Fats 15g
Carbs 30g
Snack
Hard-boiled Eggs x 100g
Proteins 12g
Fats 10g
Carbs 1g
Lunch
Lentil Soup x 400g
Proteins 18g
Fats 5g
Carbs 40g
Snack
Berries Mix x 150g
Proteins 1g
Fats 0g
Carbs 20g
Dinner
Grilled Shrimp with Zucchini Noodles x 300g
Proteins 25g
Fats 5g
Carbs 10g
Breakfast
Chia Seed Pudding x 200g
Proteins 6g
Fats 8g
Carbs 15g
Snack
Rice Cakes with Almond Butter x 100g
Proteins 5g
Fats 8g
Carbs 20g
Lunch
Vegetable Stir-fry with Tempeh x 350g
Proteins 20g
Fats 10g
Carbs 30g
Snack
Peach x 150g
Proteins 1g
Fats 0g
Carbs 15g
Dinner
Chicken Breast with Sweet Potato x 400g
Proteins 35g
Fats 5g
Carbs 40g
Breakfast
Protein Pancakes x 250g
Proteins 20g
Fats 5g
Carbs 30g
Snack
String Cheese x 50g
Proteins 7g
Fats 6g
Carbs 1g
Lunch
Chickpea Salad x 300g
Proteins 15g
Fats 5g
Carbs 40g
Snack
Mixed Nuts x 40g
Proteins 5g
Fats 15g
Carbs 5g
Dinner
Roasted Veggies with Quinoa x 350g
Proteins 12g
Fats 4g
Carbs 40g
Breakfast
Egg White Omelette x 200g
Proteins 20g
Fats 2g
Carbs 5g
Snack
Protein Bar x 60g
Proteins 20g
Fats 7g
Carbs 25g
Lunch
Grilled Vegetable and Quinoa Bowl x 400g
Proteins 15g
Fats 8g
Carbs 45g
Snack
Orange x 130g
Proteins 1g
Fats 0g
Carbs 15g
Dinner
Baked Chicken Thighs with Broccoli x 350g
Proteins 30g
Fats 15g
Carbs 10g
Exercise
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