Weight Loss

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Weighted Plank
1 30 seconds
Weighted Plank
2 30 seconds
Weighted Plank
3 30 seconds
Dumbbell Ab Twist
1 15
Dumbbell Ab Twist
2 15
Dumbbell Ab Twist
3 15
Machine Ab Crunch
1 12
Machine Ab Crunch
2 12
Machine Ab Crunch
3 12
Body Weight Ab Crunch
1 15
Body Weight Ab Crunch
2 15
Body Weight Ab Crunch
3 15
Weighted Hanging Leg Raise
1 10
Weighted Hanging Leg Raise
2 10
Weighted Hanging Leg Raise
3 10
Bicycle Crunch
1 15
Bicycle Crunch
2 15
Bicycle Crunch
3 15
Cable Woodchop
1 12 each side
Cable Woodchop
2 12 each side
Cable Woodchop
3 12 each side
Barbell Romanian Deadlift
1 10
Barbell Romanian Deadlift
2 10
Barbell Romanian Deadlift
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Bar Hang
1 30 seconds
Bar Hang
2 30 seconds
Bar Hang
3 30 seconds
Weighted Chin Up
1 8
Weighted Chin Up
2 8
Weighted Chin Up
3 8
Body Weight Chin Up
1 8
Body Weight Chin Up
2 8
Body Weight Chin Up
3 8
Machine Preacher Biceps Curl
1 12
Machine Preacher Biceps Curl
2 12
Machine Preacher Biceps Curl
3 12
Dumbbell Hammer Biceps Curl
1 10
Dumbbell Hammer Biceps Curl
2 10
Dumbbell Hammer Biceps Curl
3 10
Cable Rope Biceps Curl
1 12
Cable Rope Biceps Curl
2 12
Cable Rope Biceps Curl
3 12
Cable Straight Arm Pull Down
1 10
Cable Straight Arm Pull Down
2 10
Cable Straight Arm Pull Down
3 10
Dumbbell Reverse Fly
1 12
Dumbbell Reverse Fly
2 12
Dumbbell Reverse Fly
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Dumbbell Goblet Squat
1 12
Dumbbell Goblet Squat
2 12
Dumbbell Goblet Squat
3 12
Body Weight Walking Lunge
1 10 each leg
Body Weight Walking Lunge
2 10 each leg
Body Weight Walking Lunge
3 10 each leg
Barbell Front Squat
1 10
Barbell Front Squat
2 10
Barbell Front Squat
3 10
Dumbbell Step Up
1 10 each leg
Dumbbell Step Up
2 10 each leg
Dumbbell Step Up
3 10 each leg
Machine Seated Leg Press
1 10
Machine Seated Leg Press
2 10
Machine Seated Leg Press
3 10
Body Weight Pistol Squat
1 5 each leg
Body Weight Pistol Squat
2 5 each leg
Body Weight Pistol Squat
3 5 each leg
Barbell Deadlift
1 10
Barbell Deadlift
2 10
Barbell Deadlift
3 10
Machine Calf Raise
1 15
Machine Calf Raise
2 15
Machine Calf Raise
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Smith Machine Shoulder Press
1 10
Smith Machine Shoulder Press
2 10
Smith Machine Shoulder Press
3 10
Dumbbell Side Lateral Raise
1 12
Dumbbell Side Lateral Raise
2 12
Dumbbell Side Lateral Raise
3 12
Cable Front Raise
1 12
Cable Front Raise
2 12
Cable Front Raise
3 12
Dumbbell Arnold Press
1 10
Dumbbell Arnold Press
2 10
Dumbbell Arnold Press
3 10
Body Weight Pike Push Up
1 10
Body Weight Pike Push Up
2 10
Body Weight Pike Push Up
3 10
Dumbbell Upright Row
1 12
Dumbbell Upright Row
2 12
Dumbbell Upright Row
3 12
Dumbbell Standing Shoulder Press
1 10
Dumbbell Standing Shoulder Press
2 10
Dumbbell Standing Shoulder Press
3 10
Cable Upright Row
1 12
Cable Upright Row
2 12
Cable Upright Row
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 5 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
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 Actual Reps Weight Volume
Dumbbell Flat Bench Press
1 10
Dumbbell Flat Bench Press
2 10
Dumbbell Flat Bench Press
3 10
Smith Machine Bench Press
1 10
Smith Machine Bench Press
2 10
Smith Machine Bench Press
3 10
Dumbbell Incline Bench Fly
1 12
Dumbbell Incline Bench Fly
2 12
Dumbbell Incline Bench Fly
3 12
Cable Chest Press Seated
1 12
Cable Chest Press Seated
2 12
Cable Chest Press Seated
3 12
Body Weight Push Up
1 15
Body Weight Push Up
2 15
Body Weight Push Up
3 15
Machine Butterfly
1 10
Machine Butterfly
2 10
Machine Butterfly
3 10
Weighted Push Up
1 8
Weighted Push Up
2 8
Weighted Push Up
3 8
Cable Crossover
1 12
Cable Crossover
2 12
Cable Crossover
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels