Workout 1 workout

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  • 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
Barbell Squat
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Standing Shoulder Press
1 10-12
2 10-12
3 10-12
Barbell Bent Over Row
1 8-10
2 8-10
3 8-10
4 8-10
Body Weight Push-Up
1 12-15
2 12-15
3 12-15
Weighted Plank
1 30-60s
2 30-60s
3 30-60s
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
Dumbbell Step Up
1 10-12
2 10-12
3 10-12
4 10-12
Cable Rope Biceps Curl
1 10-12
2 10-12
3 10-12
Barbell Deadlift
1 6-8
2 6-8
3 6-8
4 6-8
Machine Chest Press
1 8-10
2 8-10
3 8-10
Hanging Knee Raise Oblique Crunch
1 12-15
2 12-15
3 12-15
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
Weighted Chin-Up
1 6-8
2 6-8
3 6-8
4 6-8
Barbell Hip Thrust
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Incline Bench Fly
1 10-12
2 10-12
3 10-12
Body Weight Inverted Row
1 10-12
2 10-12
3 10-12
Machine Calf Raise
1 12-15
2 12-15
3 12-15
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