Starter workout

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  • Day 2
  • Day 3
  • Day 4
  • Day 5
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
Dumbbell Ab Twist
1 15
Dumbbell Ab Twist
2 15
Dumbbell Ab Twist
3 15
Body Weight Hanging Leg Raise
1 10
Body Weight Hanging Leg Raise
2 10
Body Weight Hanging Leg Raise
3 10
Bicycle Crunch
1 20
Bicycle Crunch
2 20
Bicycle Crunch
3 20
Body Weight Plank
1 30 seconds
Body Weight Plank
2 30 seconds
Body Weight Plank
3 30 seconds
Body Weight Ab Crunch
1 15
Body Weight Ab Crunch
2 15
Body Weight Ab Crunch
3 15
Russian Twist
1 15
Russian Twist
2 15
Russian Twist
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Dumbbell Body Weight Squat
1 15
Dumbbell Body Weight Squat
2 15
Dumbbell Body Weight Squat
3 15
Dumbbell Body Weight Squat
4 15
Barbell Front Squat
1 12
Barbell Front Squat
2 12
Barbell Front Squat
3 12
Dumbbell Goblet Squat
1 10
Dumbbell Goblet Squat
2 10
Dumbbell Goblet Squat
3 10
Weighted Chin Up
1 6
Weighted Chin Up
2 6
Weighted Chin Up
3 6
Dumbbell Walking Lunge
1 12
Dumbbell Walking Lunge
2 12
Dumbbell Walking Lunge
3 12
Body Weight Bulgarian Split Squat
1 10
Body Weight Bulgarian Split Squat
2 10
Body Weight Bulgarian Split Squat
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Smith Machine Shoulder Press
1 12
Smith Machine Shoulder Press
2 12
Smith Machine Shoulder Press
3 12
Dumbbell Arnold Press
1 10
Dumbbell Arnold Press
2 10
Dumbbell Arnold Press
3 10
Barbell Standing Shoulder Press
1 8
Barbell Standing Shoulder Press
2 8
Barbell Standing Shoulder Press
3 8
Dumbbell Standing One Arm Press
1 10
Dumbbell Standing One Arm Press
2 10
Dumbbell Standing One Arm Press
3 10
Machine Lateral Raise
1 15
Machine Lateral Raise
2 15
Machine Lateral Raise
3 15
Cable Lateral Raise
1 12
Cable Lateral Raise
2 12
Cable Lateral Raise
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Barbell Deadlift
1 10
Barbell Deadlift
2 10
Barbell Deadlift
3 10
Barbell Deadlift
4 10
Dumbbell Romanian Deadlift
1 12
Dumbbell Romanian Deadlift
2 12
Dumbbell Romanian Deadlift
3 12
Machine Laying Leg Curl
1 15
Machine Laying Leg Curl
2 15
Machine Laying Leg Curl
3 15
Body Weight Back Extension
1 15
Body Weight Back Extension
2 15
Body Weight Back Extension
3 15
Cable Straight Arm Pull Down
1 12
Cable Straight Arm Pull Down
2 12
Cable Straight Arm Pull Down
3 12
Dumbbell One Arm Row
1 10
Dumbbell One Arm Row
2 10
Dumbbell One Arm Row
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
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 Flat Bench Press
1 8
Barbell Flat Bench Press
2 8
Barbell Flat Bench Press
3 8
Barbell Flat Bench Press
4 8
Machine Chest Press
1 12
Machine Chest Press
2 12
Machine Chest Press
3 12
Dumbbell Incline Bench Press
1 10
Dumbbell Incline Bench Press
2 10
Dumbbell Incline Bench Press
3 10
Dumbbell Decline Bench Fly
1 12
Dumbbell Decline Bench Fly
2 12
Dumbbell Decline Bench Fly
3 12
Cable Chest Press Standing
1 15
Cable Chest Press Standing
2 15
Cable Chest Press Standing
3 15
Weighted Push Up
1 8
Weighted Push Up
2 8
Weighted Push Up
3 8
Aggregated volume
Weekly progress
Muscle Activation Levels
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
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