SPC Barber Workout Plan
Your 7-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This lose weight workout spans over 6 weeks, with 7 workout days per week.
Guidelines
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6
- Day 7
Body Weight Squat
Barbell Deadlift
Barbell Box Squat
Body Weight Plank
Barbell Step Up
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 3 |
Cable Row Seated
Dumbbell Goblet Squat
Weighted Plank
Hanging Knee Raise Oblique Crunch
Barbell Bulgarian Split Squat
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 4 |
Dumbbell Reverse Grip Bent Over
Machine Laying Leg Press
Bicycle Crunch
Dumbbell Walking Lunge
Barbell Romanian Deadlift
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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Cable One Arm Row Seated
Dumbbell Ab Twist
Barbell Hip Thrust
Body Weight Glute Ham Raise
Cable Woodchop
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 3 |
Barbell Sumo Deadlift
Weighted Hanging Leg Raise
Body Weight Step Up
High Pulley Oblique Cable Crunch
Barbell T Bar Row
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 4 |
Machine Seated Leg Press
Body Weight Standing Lunge
Barbell Jump Squat
Machine Back Extension
Cable Pull Through
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 3 |
Dumbbell Step Up
Barbell Incline Bench Row
Body Weight Back Extension
Dumbbell Glute Bridge
Body Weight Hanging Leg Raise
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 3 | ||||||||||||||||||
| 4 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 2 | ||||||||||||||||||
| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 2 | ||||||||||||||||||
| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
Aggregated Volume
Weekly Completion
Meals suggestion
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Oatmeal with Berries x 300gProteins 10 gFats 5gCarbs 40g
-
Greek Yogurt x 150gProteins 15 gFats 0gCarbs 10g
-
Grilled Chicken Salad x 350gProteins 30 gFats 10gCarbs 15g
-
Carrot Sticks with Hummus x 200gProteins 5 gFats 3gCarbs 15g
-
Baked Salmon with Asparagus x 300gProteins 35 gFats 20gCarbs 10g
-
Smoothie with Spinach and Banana x 350gProteins 8 gFats 5gCarbs 35g
-
Almonds x 30gProteins 6 gFats 14gCarbs 6g
-
Tuna Wrap x 250gProteins 25 gFats 10gCarbs 30g
-
Apple Slices x 150gProteins 0 gFats 0gCarbs 25g
-
Stir-fried Tofu with Vegetables x 300gProteins 20 gFats 8gCarbs 20g
-
Scrambled Eggs with Spinach x 200gProteins 20 gFats 15gCarbs 5g
-
Cottage Cheese x 150gProteins 14 gFats 2gCarbs 5g
-
Quinoa Salad with Chickpeas x 350gProteins 12 gFats 8gCarbs 40g
-
Celery with Peanut Butter x 100gProteins 6 gFats 8gCarbs 10g
-
Ground Turkey with Brown Rice x 400gProteins 30 gFats 10gCarbs 45g
-
Whole Grain Toast with Avocado x 150gProteins 7 gFats 15gCarbs 30g
-
Hard-boiled Eggs x 100gProteins 12 gFats 10gCarbs 1g
-
Lentil Soup x 400gProteins 18 gFats 5gCarbs 40g
-
Berries Mix x 150gProteins 1 gFats 0gCarbs 20g
-
Grilled Shrimp with Zucchini Noodles x 300gProteins 25 gFats 5gCarbs 10g
-
Chia Seed Pudding x 200gProteins 6 gFats 8gCarbs 15g
-
Rice Cakes with Almond Butter x 100gProteins 5 gFats 8gCarbs 20g
-
Vegetable Stir-fry with Tempeh x 350gProteins 20 gFats 10gCarbs 30g
-
Peach x 150gProteins 1 gFats 0gCarbs 15g
-
Chicken Breast with Sweet Potato x 400gProteins 35 gFats 5gCarbs 40g
-
Protein Pancakes x 250gProteins 20 gFats 5gCarbs 30g
-
String Cheese x 50gProteins 7 gFats 6gCarbs 1g
-
Chickpea Salad x 300gProteins 15 gFats 5gCarbs 40g
-
Mixed Nuts x 40gProteins 5 gFats 15gCarbs 5g
-
Roasted Veggies with Quinoa x 350gProteins 12 gFats 4gCarbs 40g
-
Egg White Omelette x 200gProteins 20 gFats 2gCarbs 5g
-
Protein Bar x 60gProteins 20 gFats 7gCarbs 25g
-
Grilled Vegetable and Quinoa Bowl x 400gProteins 15 gFats 8gCarbs 45g
-
Orange x 130gProteins 1 gFats 0gCarbs 15g
-
Baked Chicken Thighs with Broccoli x 350gProteins 30 gFats 15gCarbs 10g