Strength Training workout

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
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
Dumbbell Ab Twist
1 15
2 15
3 15
Dumbbell Body Weight Squat
1 12
2 12
3 12
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Machine Ab Crunch
1 15
2 15
3 15
Dumbbell Walking Lunge
1 10
2 10
3 10
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
Body Weight Plank
1 30 seconds
2 30 seconds
3 30 seconds
Dumbbell Bulgarian Split Squat
1 10
2 10
3 10
Weighted Hanging Leg Raise
1 12
2 12
3 12
Barbell Deadlift
1 10
2 10
3 10
Barbell Step Up
1 10
2 10
3 10
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
Machine Standing Leg Curl
1 12
2 12
3 12
Barbell Sumo Deadlift
1 10
2 10
3 10
Body Weight Hanging Leg Raise
1 10
2 10
3 10
Barbell Hip Thrust
1 12
2 12
3 12
Dumbbell Romanian Deadlift
1 10
2 10
3 10
Day 4 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 Ab Crunch
1 15
2 15
3 15
Barbell Front Squat
1 10
2 10
3 10
Machine Calf Raise
1 15
2 15
3 15
Dumbbell Glute Bridge
1 12
2 12
3 12
Weighted Bench Dip
1 10
2 10
3 10
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