Workout! workout

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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 6
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
Body Weight Ab Crunch
1 15
2 15
3 15
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Weighted Plank
1 30
2 30
3 30
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
Cable Woodchop
1 15
2 15
3 15
Dumbbell Concentration Biceps Curl
1 10
2 10
3 10
Body Weight Plank
1 30
2 30
3 30
Bicycle Crunch
1 15
2 15
3 15
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
Russian Twist
1 15
2 15
3 15
Cable Incline Bench Press
1 10
2 10
3 10
Dumbbell Side Lateral Raise
1 12
2 12
3 12
Machine Biceps Curl
1 12
2 12
3 12
Weighted Incline Push-Up
1 12
2 12
3 12
Day 4 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
Barbell Flat Bench Press
1 10
2 10
3 10
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Day 5 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
Body Weight Pike Push-Up
1 10
2 10
3 10
Dumbbell One-Arm Biceps Curl
1 10
2 10
3 10
Barbell Close-Grip Biceps Curl
1 10
2 10
3 10
Cable Lateral Raise
1 12
2 12
3 12
Day 6 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
Reverse-Grip Barbell Curl
1 10
2 10
3 10
Dumbbell Flat Bench Press
1 10
2 10
3 10
Body Weight Ab Crunch
1 15
2 15
3 15
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