croppio
Workouts
Exercises
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Weird Weight workout
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 1
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 Hanging Leg Raise
1
10
2
10
3
10
Dumbbell Bent Over Row
1
8
2
8
3
8
4
8
Smith Machine Shoulder Press
1
10
2
10
3
10
Barbell Deadlift
1
6
2
6
3
6
4
6
Dumbbell Reverse Fly
1
12
2
12
3
12
Dumbbell Goblet Squat
1
10
2
10
3
10
Weighted Plank
1
30
2
30
3
30
Barbell Chest-Supported T-Bar Row
1
8
2
8
3
8
Weighted Chin-Up
1
6
2
6
3
6
Barbell Deadlift
1
8
2
8
3
8
Weighted Hanging Leg Raise
1
10
2
10
3
10
Body Weight Plank
1
30
2
30
3
30
Weighted Chin-Up
1
8
2
8
3
8
Barbell Romanian Deadlift
1
10
2
10
3
10
Machine Assisted Pull-Up
1
8
2
8
3
8
Day 2
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 Chin-Up
1
6
2
6
3
6
Barbell Front Squat
1
8
2
8
3
8
4
8
Cable V-Bar Triceps Push-Down
1
10
2
10
3
10
Dumbbell Incline Bench Row
1
8
2
8
3
8
4
8
Body Weight Plank
1
30
2
30
3
30
Dumbbell Flat Bench Fly
1
10
2
10
3
10
Barbell Squat
1
10
2
10
3
10
Weighted Hanging Leg Raise
1
10
2
10
3
10
Dumbbell One-Arm Lateral Raise
1
12
2
12
3
12
Dumbbell Reverse Fly
1
12
2
12
3
12
Dumbbell Flat Bench Press
1
10
2
10
3
10
Body Weight Push-Up
1
12
2
12
3
12
Barbell Close-Grip Bench Press
1
10
2
10
3
10
Body Weight Standing Lunge
1
10
2
10
3
10
Dumbbell Goblet Squat
1
12
2
12
3
12
Day 3
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
Machine Straight Leg Press
1
10
2
10
3
10
4
10
Dumbbell Standing Lunge
1
12
2
12
3
12
Cable Face Pull
1
15
2
15
3
15
Dumbbell One-Arm Overhead Triceps Extension
1
10
2
10
3
10
Barbell Bent Over Row
1
8
2
8
3
8
4
8
Barbell Push Press
1
8
2
8
3
8
Machine Leg Press
1
10
2
10
3
10
Skull Crushers Ez Bar
1
10
2
10
3
10
Cable Overhead Triceps Extension
1
10
2
10
3
10
Cable One-Arm Row (Seated)
1
10
2
10
3
10
Cable V-Bar Lat Pull-Down
1
10
2
10
3
10
Barbell Step Up
1
10
2
10
3
10
Dumbbell Rear Delt Raise
1
12
2
12
3
12
Machine Seated Leg Press
1
10
2
10
3
10
Barbell Pendlay Row
1
10
2
10
3
10