Schmeat

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 1 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
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
Dumbbell Incline Bench Press
1 10
Dumbbell Incline Bench Press
2 10
Dumbbell Incline Bench Press
3 10
Dumbbell Incline Bench Press
4 10
Barbell Flat Bench Press
1 12
Barbell Flat Bench Press
2 12
Barbell Flat Bench Press
3 12
Barbell Flat Bench Press
4 12
Cable Incline Bench Press
1 8
Cable Incline Bench Press
2 8
Cable Incline Bench Press
3 8
Cable Incline Bench Press
4
Body Weight Dip Chest Variation
1 10
Body Weight Dip Chest Variation
2 10
Body Weight Dip Chest Variation
3 10
Cable Crossover
1 15
Cable Crossover
2 15
Cable Crossover
3 15
Barbell Concentration Biceps Curl
1 6
Barbell Concentration Biceps Curl
2 6
Barbell Concentration Biceps Curl
3
Dumbbell One Arm Biceps Curl
1
Dumbbell One Arm Biceps Curl
2 12
Dumbbell One Arm Biceps Curl
3
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
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
Barbell Romanian Deadlift
1 10
Barbell Romanian Deadlift
2 8
Barbell Romanian Deadlift
3 6
Body Weight Pull Up
1 12
Body Weight Pull Up
2 12
Body Weight Pull Up
3 12
Body Weight Pull Up
4 12
Barbell Bent Over Row
1 8
Barbell Bent Over Row
2 8
Barbell Bent Over Row
3 8
Barbell Bent Over Row
4 8
Cable Row Seated
1 10
Cable Row Seated
2 10
Cable Row Seated
3 10
Cable Row Seated
4 10
Barbell Chest Supported T Bar Row
1 15
Barbell Chest Supported T Bar Row
2 15
Barbell Chest Supported T Bar Row
3 15
Cable Wide Grip Lat Pull Down
1 8
Cable Wide Grip Lat Pull Down
2 8
Cable Wide Grip Lat Pull Down
3 8
Cable Wide Grip Lat Pull Down
4 8
Body Weight Back Extension
1 12
Body Weight Back Extension
2 12
Body Weight Back Extension
3
Cable Woodchop
1 15
Cable Woodchop
2 15
Cable Woodchop
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
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
Barbell Squat
1 12
Barbell Squat
2 12
Barbell Squat
3 12
Barbell Squat
4 12
Barbell Squat
5 12
Barbell Bulgarian Split Squat
1 10
Barbell Bulgarian Split Squat
2 10
Barbell Bulgarian Split Squat
3 10
Barbell Bulgarian Split Squat
4 10
Machine Hack Squat
1 12
Machine Hack Squat
2 12
Machine Hack Squat
3 12
Machine Hack Squat
4 12
Machine Laying Leg Press
1 15
Machine Laying Leg Press
2 15
Machine Laying Leg Press
3 15
Quad Extensions Machine
1 8
Barbell Jump Squat
2 8
Barbell Jump Squat
3 8
Barbell Calf Raise
1 10
Barbell Calf Raise
2 10
Barbell Calf Raise
3 10
Barbell Calf Raise
4 10
Lying Leg Curls
1 12
Lying Leg Curls
2 12
Lying Leg Curls
3 12
Lying Leg Curls
4
Hanging Knee Raise Oblique Crunch
1 10
Hanging Knee Raise Oblique Crunch
2 10
Hanging Knee Raise Oblique Crunch
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
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
Barbell Regular Grip Biceps Curl
1 8
Barbell Regular Grip Biceps Curl
2 8
Barbell Regular Grip Biceps Curl
3 8
Barbell Regular Grip Biceps Curl
4 8
Dumbbell Alternate Biceps Curl
1 10
Dumbbell Alternate Biceps Curl
2 10
Dumbbell Alternate Biceps Curl
3 10
Barbell Preacher Biceps Curl
1 15
Barbell Preacher Biceps Curl
2 15
Barbell Preacher Biceps Curl
3 15
Barbell Concentration Biceps Curl
1 12
Barbell Concentration Biceps Curl
2 12
Barbell Concentration Biceps Curl
3 12
Barbell Overhead Triceps Extension
1 6
Barbell Overhead Triceps Extension
2 6
Barbell Overhead Triceps Extension
3 6
Cable Rope Triceps Push Down
1 15
Cable Rope Triceps Push Down
2 15
Cable Rope Triceps Push Down
3 15
Cable Rope Triceps Push Down
4
Barbell Decline Bench Triceps Extension
1 12
Barbell Decline Bench Triceps Extension
2 12
Barbell Decline Bench Triceps Extension
3
Barbell Decline Bench Triceps Extension
4
Reverse Grip Barbell Curl
1 10
Machine Assisted Chin Up
2 10
Machine Assisted Chin Up
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 5 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
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
Body Weight Hanging Leg Raise
3 15
Body Weight Hanging Leg Raise
2 15
Body Weight Hanging Leg Raise
1 15
Barbell Plate Ab Twist
3 15
Barbell Plate Ab Twist
2 15
Barbell Plate Ab Twist
1
Machine Reverse Fly
4
Machine Reverse Fly
3 12
Machine Reverse Fly
2 12
Machine Reverse Fly
1 12
Barbell Upright Row
2 12
Barbell Upright Row
1 12
Dumbbell Rear Delt Raise
3 10
Dumbbell Rear Delt Raise
2 10
Dumbbell Rear Delt Raise
1 10
Dumbbell Side Lateral Raise
4 8
Dumbbell Side Lateral Raise
3 8
Dumbbell Side Lateral Raise
2 8
Dumbbell Side Lateral Raise
1 8
Barbell Front Raise
3 12
Barbell Front Raise
2 12
Barbell Front Raise
1 12
Barbell Seated Shoulder Press
4 10
Barbell Seated Shoulder Press
3 10
Barbell Seated Shoulder Press
2 10
Barbell Seated Shoulder Press
1
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25g
    Fats 2g
    Carbs 5g