Test workout

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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
Barbell Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Barbell Deadlift	1	30 sec
	2	30 sec
	3	30 sec
Dumbbell Standing Lunge	1	10-12
	2	10-12
	3	10-12
Cable Narrow-Grip Lat Pull-Down	1	10-12
	2	10-12
	3	10-12
Weighted Push-Up	1	8-10
	2	8-10
	3	8-10
	4	8-10

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
Barbell Incline Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Machine Butterfly	1	10-12
	2	10-12
	3	10-12
Barbell Romanian Deadlift	1	8-10
	2	8-10
	3	8-10
Dumbbell Incline Bench Fly	1	10-12
	2	10-12
	3	10-12
Cable Straight-Arm Pull-Down	1	10-12
	2	10-12
	3	10-12
	4	10-12

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
Machine Seated Leg Press	1	10-12
	2	10-12
	3	10-12
	4	10-12
Barbell Hip Thrust	1	8-10
	2	8-10
	3	8-10
	4	8-10
Cable Row (Seated)	1	10-12
	2	10-12
	3	10-12
Dumbbell Step Up	1	10-12
	2	10-12
	3	10-12
Body Weight Plank	1	30-60 sec
	2	30-60 sec
	3	30-60 sec