Strength Workout 1 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			Week 5
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
Barbell Incline Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Incline Bench Press	1	10-12
	2	10-12
	3	10-12
Dumbbell One Arm Lateral Raise	1	12-15
	2	12-15
	3	12-15
Body Weight Push Up	1	15-20
	2	15-20
	3	15-20
	4	15-20
Dumbbell Arnold Press	1	10-12
	2	10-12
	3	10-12
	4	10-12

Day 2	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5
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
Barbell Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Step Up	1	10-12
	2	10-12
	3	10-12
Machine Leg Press	1	10-12
	2	10-12
	3	10-12
	4	10-12
Body Weight Walking Lunge	1	12-15
	2	12-15
	3	12-15
Dumbbell Goblet Squat	1	10-12
	2	10-12
	3	10-12
	4	10-12

Day 3	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5
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
Weighted Pull Up	1	6-8
	2	6-8
	3	6-8
	4	6-8
Barbell Bent Over Row	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Wide Grip Lat Pull Down	1	10-12
	2	10-12
	3	10-12
Machine Assisted Pull Up	1	10-12
	2	10-12
	3	10-12
Dumbbell One Arm Row	1	10-12
	2	10-12
	3	10-12
	4	10-12

Day 4	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5
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
Dumbbell Hammer Biceps Curl	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Rope Biceps Curl	1	10-12
	2	10-12
	3	10-12
Machine Preacher Biceps Curl	1	10-12
	2	10-12
	3	10-12
	4	10-12
Barbell Close Grip Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Triceps Kickback	1	10-12
	2	10-12
	3	10-12

Day 5	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5
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
Barbell Deadlift	1	6-8
	2	6-8
	3	6-8
	4	6-8
Barbell Hip Thrust	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Calf Raise	1	12-15
	2	12-15
	3	12-15
Machine Seated Leg Curl	1	10-12
	2	10-12
	3	10-12
Body Weight Back Extension	1	12-15
	2	12-15
	3	12-15