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
  • Oatmeal with Berries x 300g
    Proteins 10g
    Fats 5g
    Carbs 40g
  • Greek Yogurt x 150g
    Proteins 15g
    Fats 0g
    Carbs 10g
  • Grilled Chicken Salad x 350g
    Proteins 30g
    Fats 10g
    Carbs 15g
  • Carrot Sticks with Hummus x 200g
    Proteins 5g
    Fats 3g
    Carbs 15g
  • Baked Salmon with Asparagus x 300g
    Proteins 35g
    Fats 20g
    Carbs 10g
  • Smoothie with Spinach and Banana x 350g
    Proteins 8g
    Fats 5g
    Carbs 35g
  • Almonds x 30g
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Tuna Wrap x 250g
    Proteins 25g
    Fats 10g
    Carbs 30g
  • Apple Slices x 150g
    Proteins 0g
    Fats 0g
    Carbs 25g
  • Stir-fried Tofu with Vegetables x 300g
    Proteins 20g
    Fats 8g
    Carbs 20g
  • Scrambled Eggs with Spinach x 200g
    Proteins 20g
    Fats 15g
    Carbs 5g
  • Cottage Cheese x 150g
    Proteins 14g
    Fats 2g
    Carbs 5g
  • Quinoa Salad with Chickpeas x 350g
    Proteins 12g
    Fats 8g
    Carbs 40g
  • Celery with Peanut Butter x 100g
    Proteins 6g
    Fats 8g
    Carbs 10g
  • Ground Turkey with Brown Rice x 400g
    Proteins 30g
    Fats 10g
    Carbs 45g
  • Whole Grain Toast with Avocado x 150g
    Proteins 7g
    Fats 15g
    Carbs 30g
  • Hard-boiled Eggs x 100g
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Lentil Soup x 400g
    Proteins 18g
    Fats 5g
    Carbs 40g
  • Berries Mix x 150g
    Proteins 1g
    Fats 0g
    Carbs 20g
  • Grilled Shrimp with Zucchini Noodles x 300g
    Proteins 25g
    Fats 5g
    Carbs 10g
  • Chia Seed Pudding x 200g
    Proteins 6g
    Fats 8g
    Carbs 15g
  • Rice Cakes with Almond Butter x 100g
    Proteins 5g
    Fats 8g
    Carbs 20g
  • Vegetable Stir-fry with Tempeh x 350g
    Proteins 20g
    Fats 10g
    Carbs 30g
  • Peach x 150g
    Proteins 1g
    Fats 0g
    Carbs 15g
  • Chicken Breast with Sweet Potato x 400g
    Proteins 35g
    Fats 5g
    Carbs 40g
  • Protein Pancakes x 250g
    Proteins 20g
    Fats 5g
    Carbs 30g
  • String Cheese x 50g
    Proteins 7g
    Fats 6g
    Carbs 1g
  • Chickpea Salad x 300g
    Proteins 15g
    Fats 5g
    Carbs 40g
  • Mixed Nuts x 40g
    Proteins 5g
    Fats 15g
    Carbs 5g
  • Roasted Veggies with Quinoa x 350g
    Proteins 12g
    Fats 4g
    Carbs 40g
  • Egg White Omelette x 200g
    Proteins 20g
    Fats 2g
    Carbs 5g
  • Protein Bar x 60g
    Proteins 20g
    Fats 7g
    Carbs 25g
  • Grilled Vegetable and Quinoa Bowl x 400g
    Proteins 15g
    Fats 8g
    Carbs 45g
  • Orange x 130g
    Proteins 1g
    Fats 0g
    Carbs 15g
  • Baked Chicken Thighs with Broccoli x 350g
    Proteins 30g
    Fats 15g
    Carbs 10g