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  • Day 1
  • Day 2
  • Day 3
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
Barbell Squat
1 8-10
Barbell Squat
2 8-10
Barbell Squat
3 8-10
Barbell Squat
4 8-10
Barbell Flat Bench Press
1 8-10
Barbell Flat Bench Press
2 8-10
Barbell Flat Bench Press
3 8-10
Barbell Flat Bench Press
4 8-10
Barbell Deadlift
1 6-8
Barbell Deadlift
2 6-8
Barbell Deadlift
3 6-8
Barbell Deadlift
4 6-8
Dumbbell Standing Shoulder Press
1 10-12
Dumbbell Standing Shoulder Press
2 10-12
Dumbbell Standing Shoulder Press
3 10-12
Dumbbell Calf Raise
1 12-15
Dumbbell Calf Raise
2 12-15
Dumbbell Calf Raise
3 12-15
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
Weighted Chin Up
1 6-8
Weighted Chin Up
2 6-8
Weighted Chin Up
3 6-8
Weighted Chin Up
4 6-8
Dumbbell Concentration Biceps Curl
1 10-12
Dumbbell Concentration Biceps Curl
2 10-12
Dumbbell Concentration Biceps Curl
3 10-12
Dumbbell Glute Bridge
1 12-15
Dumbbell Glute Bridge
2 12-15
Dumbbell Glute Bridge
3 12-15
Machine Laying Leg Press
1 8-10
Machine Laying Leg Press
2 8-10
Machine Laying Leg Press
3 8-10
Machine Laying Leg Press
4 8-10
Cable Rope Triceps Push Down
1 10-12
Cable Rope Triceps Push Down
2 10-12
Cable Rope Triceps Push Down
3 10-12
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
Barbell Pendlay Row
1 8-10
Barbell Pendlay Row
2 8-10
Barbell Pendlay Row
3 8-10
Barbell Pendlay Row
4 8-10
Dumbbell Incline Bench Fly
1 10-12
Dumbbell Incline Bench Fly
2 10-12
Dumbbell Incline Bench Fly
3 10-12
Body Weight Hanging Leg Raise
1 10-12
Body Weight Hanging Leg Raise
2 10-12
Body Weight Hanging Leg Raise
3 10-12
Machine Shrug
1 12-15
Machine Shrug
2 12-15
Machine Shrug
3 12-15
Machine Shrug
4 12-15
Body Weight Dips Triceps Variation
1 8-10
Body Weight Dips Triceps Variation
2 8-10
Body Weight Dips Triceps Variation
3 8-10
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
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30g
    Fats 10g
    Carbs 35g
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