Starter workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

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
Machine Ab Crunch	1	15
	2	15
	3	15
Weighted Plank	1	30-60 seconds
	2	30-60 seconds
	3	30-60 seconds
	1	10-15
	2	10-15
	3	10-15
Body Weight Plank	1	30-60 seconds
	2	30-60 seconds
	3	30-60 seconds
Dumbbell Goblet Squat	1	12
	2	12
	3	12

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
Cable Woodchop	1	12-15
	2	12-15
	3	12-15
Russian Twist	1	12-15
	2	12-15
	3	12-15
Barbell Squat	1	10-12
	2	10-12
	3	10-12
Body Weight Bulgarian Split Squat	1	10-12 each leg
	2	10-12 each leg
	3	10-12 each leg
Dumbbell Seated Shoulder Press	1	10-12
	2	10-12
	3	10-12

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
Body Weight Back Extension	1	6-10
	2	6-10
	3	6-10
Barbell Deadlift	1	8-10
	2	8-10
	3	8-10
Dumbbell Flat Bench Press	1	10-12
	2	10-12
	3	10-12
Dumbbell Triceps Kickback	1	12-15
	2	12-15
	3	12-15
Barbell Bicep Curl	1	10-12
	2	10-12
	3	10-12