croppio
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Exercises
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Upper body
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 4
Day 5
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
Barbell Flat Bench Press
1
8-10
2
8-10
3
8-10
4
8-10
Barbell Bent Over Row
1
8-10
2
8-10
3
8-10
4
8-10
Dumbbell Standing One Arm Press
1
10-12
2
10-12
3
10-12
Barbell Forward Grip Biceps Curl
1
10-12
2
10-12
3
10-12
Bicycle Crunch
1
12-15
2
12-15
3
12-15
4
12-15
Aggregated volume
Weekly progress
Muscle distribution
20
chest
20
back
20
shoulders
20
biceps
20
obliques
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
Barbell Front Raise
1
8-10
2
8-10
3
8-10
Barbell Shrug
1
8-10
2
8-10
3
8-10
4
8-10
Barbell Close Grip Bench Press
1
6-8
2
6-8
3
6-8
Dumbbell Seated Shoulder Press
1
10-12
2
10-12
3
10-12
Barbell Close Grip Biceps Curl
1
10-12
2
10-12
3
10-12
4
10-12
Aggregated volume
Weekly progress
Muscle distribution
20
front-shoulders
20
traps
20
triceps
20
shoulders
20
biceps
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
Dumbbell Incline Bench Press
1
8-10
2
8-10
3
8-10
4
8-10
Barbell Close Grip Biceps Curl
1
10-12
2
10-12
3
10-12
Barbell Close Grip Bench Press
1
10-12
2
10-12
3
10-12
Dumbbell Hammer Biceps Curl
1
10-12
2
10-12
3
10-12
Body Weight Pike Push Up
1
8-10
2
8-10
3
8-10
4
8-10
Aggregated volume
Weekly progress
Muscle distribution
40
biceps
20
chest
20
triceps
20
shoulders
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
Barbell T Bar Row
1
8-10
2
8-10
3
8-10
4
8-10
Dumbbell Flat Bench Fly
1
10-12
2
10-12
3
10-12
Cable Woodchop
1
10-12
2
10-12
3
10-12
Bicycle Crunch
1
6-8
2
6-8
3
6-8
Barbell Calf Raise
1
8-10
2
8-10
3
8-10
4
8-10
Aggregated volume
Weekly progress
Muscle distribution
20
back
20
chest
20
abs
20
obliques
20
calves
Day 5
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
Weighted Dips Triceps Variation
1
8-10
2
8-10
3
8-10
4
8-10
Barbell Calf Raise
1
10-12
2
10-12
3
10-12
Dumbbell Triceps Kickback
1
10-12
2
10-12
3
10-12
Dumbbell Rear Delt Raise
1
10-12
2
10-12
3
10-12
4
10-12
Barbell Overhead Triceps Extension
1
10-12
2
10-12
3
10-12
Aggregated volume
Weekly progress
Muscle distribution
60
triceps
20
calves
20
shoulders
Meals suggestion
day1
day2
day3
day4
day5
Breakfast
Scrambled Eggs with Spinach x 3 eggs, 100g spinach
Proteins 18g
Fats 12g
Carbs 2g
Snack
Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
Proteins 10g
Fats 5g
Carbs 15g
Lunch
Grilled Chicken Salad x 200g chicken, mixed greens
Proteins 30g
Fats 8g
Carbs 10g
Snack
Protein Shake x 1 scoop protein powder, water/milk
Proteins 25g
Fats 2g
Carbs 5g
Dinner
Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
Proteins 40g
Fats 20g
Carbs 45g
Breakfast
Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
Proteins 10g
Fats 8g
Carbs 55g
Snack
Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
Proteins 15g
Fats 2g
Carbs 20g
Lunch
Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
Proteins 25g
Fats 10g
Carbs 30g
Snack
Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
Proteins 8g
Fats 10g
Carbs 15g
Dinner
Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
Proteins 35g
Fats 15g
Carbs 40g
Breakfast
Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
Proteins 20g
Fats 10g
Carbs 40g
Snack
Hard-Boiled Eggs x 2 eggs
Proteins 12g
Fats 10g
Carbs 1g
Lunch
Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
Proteins 30g
Fats 9g
Carbs 25g
Snack
Hummus with Carrot Sticks x 100g hummus, 100g carrots
Proteins 6g
Fats 5g
Carbs 15g
Dinner
Pasta with Meat Sauce x 100g pasta, 150g ground beef
Proteins 28g
Fats 12g
Carbs 60g
Breakfast
Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
Proteins 25g
Fats 5g
Carbs 20g
Snack
Almonds x 30g almonds
Proteins 6g
Fats 14g
Carbs 6g
Lunch
Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
Proteins 20g
Fats 5g
Carbs 40g
Snack
String Cheese x 2 sticks
Proteins 7g
Fats 6g
Carbs 1g
Dinner
Stuffed Bell Peppers x 200g ground turkey, 2 peppers
Proteins 35g
Fats 10g
Carbs 30g
Breakfast
Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
Proteins 20g
Fats 5g
Carbs 10g
Snack
Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
Proteins 12g
Fats 18g
Carbs 30g
Lunch
Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
Proteins 18g
Fats 5g
Carbs 45g
Snack
Trail Mix x 50g mix
Proteins 8g
Fats 12g
Carbs 20g
Dinner
Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
Proteins 30g
Fats 8g
Carbs 40g
Breakfast
Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
Proteins 25g
Fats 12g
Carbs 30g
Snack
Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
Proteins 15g
Fats 7g
Carbs 15g
Lunch
Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
Proteins 35g
Fats 10g
Carbs 50g
Snack
Protein Bar x 1 bar
Proteins 20g
Fats 8g
Carbs 25g
Dinner
Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
Proteins 40g
Fats 15g
Carbs 30g
Breakfast
French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
Proteins 20g
Fats 8g
Carbs 50g
Snack
Apple with Almond Butter x 1 apple, 30g almond butter
Proteins 4g
Fats 9g
Carbs 25g
Lunch
Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
Proteins 35g
Fats 15g
Carbs 30g
Snack
Edamame x 200g edamame
Proteins 17g
Fats 8g
Carbs 15g
Dinner
Chili Con Carne x 200g beef, beans, tomatoes
Proteins 30g
Fats 10g
Carbs 35g
Exercise
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