croppio
Workouts
Exercises
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Strength 1 workout
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 1
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 Hanging Leg Raise
1
10
2
10
3
10
Dumbbell Ab Twist
1
12
2
12
3
12
Weighted Chin-Up
1
8
2
8
3
8
Barbell Standing Shoulder Press
1
8
2
8
3
8
4
8
Barbell Deadlift
1
6
2
6
3
6
4
6
Day 2
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 Ab Crunch
1
15
2
15
3
15
Russian Twist
1
12
2
12
3
12
Barbell Front Squat
1
8
2
8
3
8
4
8
Machine Laying Leg Press
1
12
2
12
3
12
Machine Back Extension
1
10
2
10
3
10
Day 3
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
Dumbbell Shrug
1
10
2
10
3
10
4
10
Barbell Glute Bridge
1
12
2
12
3
12
Cable Woodchop
1
10
2
10
3
10
Body Weight Dip Chest Variation
1
10
2
10
3
10
Body Weight Walking Lunge
1
12
2
12
3
12