croppio
Workouts
Exercises
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T1
Every week column is editable
Double click on the row with green background to edit the reps and weight.
Day 1
Day 2
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
2
15
3
15
2
12
3
12
2
10
3
10
2
30 seconds
3
30 seconds
2
12
3
12
2
15
3
15
Barbell Deadlift
1
10
Body Weight Ab Crunch
1
15
Body Weight Plank
1
30 seconds
Dumbbell Bulgarian Split Squat
1
12
Dumbbell Step Up
1
12
Machine Calf Raise
1
15
Aggregated volume
Weekly progress
Muscle distribution
50
legs
33.333333333333
core
16.666666666667
calves
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 Hanging Leg Raise
1
10
2
10
3
10
Barbell Hip Thrust
1
12
2
12
3
12
Dumbbell Walking Lunge
1
12
2
12
3
12
Machine Leg Press
1
10
2
10
3
10
Barbell Sumo Deadlift
1
10
2
10
3
10
Dumbbell Calf Raise
1
15
2
15
3
15
Aggregated volume
Weekly progress
Muscle distribution
50
legs
16.666666666667
core
16.666666666667
glutes
16.666666666667
calves
Meals suggestion
day1
day2
Breakfast
Oatmeal with Berries x 300g
Proteins 10g
Fats 5g
Carbs 40g
Snack
Greek Yogurt x 150g
Proteins 15g
Fats 0g
Carbs 10g
Lunch
Grilled Chicken Salad x 350g
Proteins 30g
Fats 10g
Carbs 15g
Snack
Carrot Sticks with Hummus x 200g
Proteins 5g
Fats 3g
Carbs 15g
Dinner
Baked Salmon with Asparagus x 300g
Proteins 35g
Fats 20g
Carbs 10g
Breakfast
Smoothie with Spinach and Banana x 350g
Proteins 8g
Fats 5g
Carbs 35g
Snack
Almonds x 30g
Proteins 6g
Fats 14g
Carbs 6g
Lunch
Tuna Wrap x 250g
Proteins 25g
Fats 10g
Carbs 30g
Snack
Apple Slices x 150g
Proteins 0g
Fats 0g
Carbs 25g
Dinner
Stir-fried Tofu with Vegetables x 300g
Proteins 20g
Fats 8g
Carbs 20g
Breakfast
Scrambled Eggs with Spinach x 200g
Proteins 20g
Fats 15g
Carbs 5g
Snack
Cottage Cheese x 150g
Proteins 14g
Fats 2g
Carbs 5g
Lunch
Quinoa Salad with Chickpeas x 350g
Proteins 12g
Fats 8g
Carbs 40g
Snack
Celery with Peanut Butter x 100g
Proteins 6g
Fats 8g
Carbs 10g
Dinner
Ground Turkey with Brown Rice x 400g
Proteins 30g
Fats 10g
Carbs 45g
Breakfast
Whole Grain Toast with Avocado x 150g
Proteins 7g
Fats 15g
Carbs 30g
Snack
Hard-boiled Eggs x 100g
Proteins 12g
Fats 10g
Carbs 1g
Lunch
Lentil Soup x 400g
Proteins 18g
Fats 5g
Carbs 40g
Snack
Berries Mix x 150g
Proteins 1g
Fats 0g
Carbs 20g
Dinner
Grilled Shrimp with Zucchini Noodles x 300g
Proteins 25g
Fats 5g
Carbs 10g
Breakfast
Chia Seed Pudding x 200g
Proteins 6g
Fats 8g
Carbs 15g
Snack
Rice Cakes with Almond Butter x 100g
Proteins 5g
Fats 8g
Carbs 20g
Lunch
Vegetable Stir-fry with Tempeh x 350g
Proteins 20g
Fats 10g
Carbs 30g
Snack
Peach x 150g
Proteins 1g
Fats 0g
Carbs 15g
Dinner
Chicken Breast with Sweet Potato x 400g
Proteins 35g
Fats 5g
Carbs 40g
Breakfast
Protein Pancakes x 250g
Proteins 20g
Fats 5g
Carbs 30g
Snack
String Cheese x 50g
Proteins 7g
Fats 6g
Carbs 1g
Lunch
Chickpea Salad x 300g
Proteins 15g
Fats 5g
Carbs 40g
Snack
Mixed Nuts x 40g
Proteins 5g
Fats 15g
Carbs 5g
Dinner
Roasted Veggies with Quinoa x 350g
Proteins 12g
Fats 4g
Carbs 40g
Breakfast
Egg White Omelette x 200g
Proteins 20g
Fats 2g
Carbs 5g
Snack
Protein Bar x 60g
Proteins 20g
Fats 7g
Carbs 25g
Lunch
Grilled Vegetable and Quinoa Bowl x 400g
Proteins 15g
Fats 8g
Carbs 45g
Snack
Orange x 130g
Proteins 1g
Fats 0g
Carbs 15g
Dinner
Baked Chicken Thighs with Broccoli x 350g
Proteins 30g
Fats 15g
Carbs 10g
Exercise
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