Week1

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Day 1 Sets/Reps Week 1
Exercise Movement Set # Goal Reps Actual Reps Weight Volume
Barbell Squat
1 8-10
Barbell Squat
2 8-10
Barbell Squat
3 8-10
Barbell Squat
4 8-10
Dumbbell Walking Lunge
1 10-12
Dumbbell Walking Lunge
2 10-12
Dumbbell Walking Lunge
3 10-12
Machine Leg Press
1 10-12
Machine Leg Press
2 10-12
Machine Leg Press
3 10-12
Dumbbell Goblet Squat
1 10-12
Dumbbell Goblet Squat
2 10-12
Dumbbell Goblet Squat
3 10-12
Barbell Deadlift
1 6-8
Barbell Deadlift
2 6-8
Barbell Deadlift
3 6-8
Barbell Deadlift
4 6-8
Dumbbell Romanian Deadlift
1 8-10
Dumbbell Romanian Deadlift
2 8-10
Dumbbell Romanian Deadlift
3 8-10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps Week 1
Exercise Movement Set # Goal Reps Actual Reps Weight Volume
Machine Chest Supported Row
1 8-10
Machine Chest Supported Row
2 8-10
Machine Chest Supported Row
3 8-10
Machine Chest Supported Row
4 8-10
Barbell Bent Over Row
1 8-10
Barbell Bent Over Row
2 8-10
Barbell Bent Over Row
3 8-10
Weighted Pull Up
1 6-8
Weighted Pull Up
2 6-8
Weighted Pull Up
3 6-8
Cable Wide Grip Lat Pull Down
1 10-12
Cable Wide Grip Lat Pull Down
2 10-12
Cable Wide Grip Lat Pull Down
3 10-12
Dumbbell One Arm Row
1 10-12
Dumbbell One Arm Row
2 10-12
Dumbbell One Arm Row
3 10-12
Cable Row Seated
1 8-10
Cable Row Seated
2 8-10
Cable Row Seated
3 8-10
Cable Row Seated
4 8-10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps Week 1
Exercise Movement Set # Goal Reps Actual Reps Weight Volume
Machine Shoulder Press
1 8-10
Machine Shoulder Press
2 8-10
Machine Shoulder Press
3 8-10
Machine Shoulder Press
4 8-10
Dumbbell Standing Shoulder Press
1 8-10
Dumbbell Standing Shoulder Press
2 8-10
Dumbbell Standing Shoulder Press
3 8-10
Barbell Push Press
1 6-8
Barbell Push Press
2 6-8
Barbell Push Press
3 6-8
Cable Lateral Raise
1 10-12
Cable Lateral Raise
2 10-12
Cable Lateral Raise
3 10-12
Dumbbell Side Lateral Raise
1 12-15
Dumbbell Side Lateral Raise
2 12-15
Dumbbell Side Lateral Raise
3 12-15
Barbell Upright Row
1 8-10
Barbell Upright Row
2 8-10
Barbell Upright Row
3 8-10
Barbell Upright Row
4 8-10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps Week 1
Exercise Movement Set # Goal Reps Actual Reps Weight Volume
Hanging Knee Raise Oblique Crunch
1 10-12
Hanging Knee Raise Oblique Crunch
2 10-12
Hanging Knee Raise Oblique Crunch
3 10-12
Bicycle Crunch
1 15-20
Bicycle Crunch
2 15-20
Bicycle Crunch
3 15-20
Russian Twist
1 15-20
Russian Twist
2 15-20
Russian Twist
3 15-20
Cable Woodchop
1 10-12
Cable Woodchop
2 10-12
Cable Woodchop
3 10-12
Cable Pullover
1 10-12
Cable Pullover
2 10-12
Cable Pullover
3 10-12
Cable High Pulley Oblique Crunch
1 10-12
Cable High Pulley Oblique Crunch
2 10-12
Cable High Pulley Oblique Crunch
3 10-12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 5 Sets/Reps Week 1
Exercise Movement Set # Goal Reps Actual Reps Weight Volume
Barbell Deadlifts from Blocks
1 6-8
Barbell Deadlifts from Blocks
2 6-8
Barbell Deadlifts from Blocks
3 6-8
Barbell Deadlifts from Blocks
4 6-8
Dumbbell Hip Thrust
1 10-12
Dumbbell Hip Thrust
2 10-12
Dumbbell Hip Thrust
3 10-12
Dumbbell Hip Thrust
4 10-12
Machine Seated Leg Curl
1 10-12
Machine Seated Leg Curl
2 10-12
Machine Seated Leg Curl
3 10-12
Machine Calf Raise
1 12-15
Machine Calf Raise
2 12-15
Machine Calf Raise
3 12-15
Machine Calf Raise
4 12-15
Dumbbell Calf Raise
1 12-15
Dumbbell Calf Raise
2 12-15
Dumbbell Calf Raise
3 12-15
Machine Reverse Hyperextension
1 10-12
Machine Reverse Hyperextension
2 10-12
Machine Reverse Hyperextension
3 10-12
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Oatmeal with Protein Powder and Berries x 400g
    Proteins 25g
    Fats 10g
    Carbs 60g
  • Greek Yogurt with Honey x 200g
    Proteins 20g
    Fats 5g
    Carbs 15g
  • Grilled Chicken with Quinoa and Vegetables x 500g
    Proteins 40g
    Fats 10g
    Carbs 45g
  • Almonds x 30g
    Proteins 6g
    Fats 14g
    Carbs 5g
  • Salmon with Brown Rice and Broccoli x 400g
    Proteins 30g
    Fats 15g
    Carbs 40g
  • Scrambled Eggs with Spinach and Whole Grain Toast x 300g
    Proteins 30g
    Fats 15g
    Carbs 30g
  • Protein Shake x 250g
    Proteins 25g
    Fats 5g
    Carbs 10g
  • Turkey Wrap with Avocado and Vegetables x 450g
    Proteins 35g
    Fats 12g
    Carbs 40g
  • Carrots with Hummus x 150g
    Proteins 4g
    Fats 5g
    Carbs 10g
  • Beef Stir-fry with Brown Rice x 500g
    Proteins 45g
    Fats 20g
    Carbs 50g
  • Smoothie with Spinach, Banana, and Protein Powder x 350g
    Proteins 25g
    Fats 5g
    Carbs 35g
  • Cottage Cheese with Pineapple x 200g
    Proteins 20g
    Fats 2g
    Carbs 15g
  • Tuna Salad with Chickpeas x 400g
    Proteins 40g
    Fats 15g
    Carbs 30g
  • Rice Cakes with Peanut Butter x 100g
    Proteins 8g
    Fats 8g
    Carbs 20g
  • Pork Chops with Sweet Potatoes and Asparagus x 450g
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Chia Seed Pudding with Almond Milk x 250g
    Proteins 8g
    Fats 10g
    Carbs 20g
  • Hard-Boiled Eggs x 100g
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Chicken Caesar Salad x 400g
    Proteins 35g
    Fats 15g
    Carbs 20g
  • Mixed Nuts x 30g
    Proteins 6g
    Fats 15g
    Carbs 9g
  • Shrimp Tacos with Cabbage Slaw x 400g
    Proteins 30g
    Fats 12g
    Carbs 35g
  • Whole Wheat Pancakes with Maple Syrup x 300g
    Proteins 12g
    Fats 5g
    Carbs 60g
  • Protein Bar x 60g
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Baked Lemon Herb Chicken with Couscous x 450g
    Proteins 40g
    Fats 10g
    Carbs 45g
  • Celery with Cream Cheese x 150g
    Proteins 4g
    Fats 6g
    Carbs 8g
  • Stuffed Peppers with Brown Rice and Turkey x 500g
    Proteins 30g
    Fats 15g
    Carbs 40g
  • Greek Yogurt with Granola x 300g
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Banana x 120g
    Proteins 1g
    Fats 0g
    Carbs 27g
  • Lentil Soup with Whole Grain Bread x 450g
    Proteins 30g
    Fats 5g
    Carbs 50g
  • Beef Jerky x 50g
    Proteins 10g
    Fats 7g
    Carbs 3g
  • Grilled Tilapia with Sautéed Vegetables x 400g
    Proteins 35g
    Fats 9g
    Carbs 18g
  • Overnight Oats with Almond Butter x 300g
    Proteins 15g
    Fats 10g
    Carbs 50g
  • Trail Mix x 100g
    Proteins 6g
    Fats 14g
    Carbs 24g
  • Stuffed Chicken Breast with Spinach x 400g
    Proteins 40g
    Fats 15g
    Carbs 20g
  • Veggies with Guacamole x 150g
    Proteins 5g
    Fats 8g
    Carbs 15g
  • Beef and Broccoli with Cauliflower Rice x 500g
    Proteins 35g
    Fats 12g
    Carbs 30g
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