Workout workout

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
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
Dumbbell Ab Twist
1 15
2 15
3 15
Body Weight Plank
1 30
2 30
3 30
Barbell Plate Ab Twist
1 12
2 12
3 12
Bicycle Crunch
1 15
2 15
3 15
Cable Woodchop
1 12
2 12
3 12
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
Barbell Front Squat
1 10
2 10
3 10
4 10
Dumbbell Walking Lunge
1 12
2 12
3 12
Machine Leg Press
1 10
2 10
3 10
Cable One Legged Kickback
1 15
2 15
3 15
Barbell Deadlift
1 8
2 8
3 8
4 8
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 Standing Shoulder Press
1 10
2 10
3 10
Barbell Push Press
1 8
2 8
3 8
Cable Lateral Raise
1 12
2 12
3 12
Dumbbell Arnold Press
1 10
2 10
3 10
Dumbbell Shrug
1 15
2 15
3 15
4 15
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
Dumbbell Flat Bench Press
1 10
2 10
3 10
Machine Chest Press
1 12
2 12
3 12
Cable Crossover
1 12
2 12
3 12
Weighted Dip Chest Variation
1 8
2 8
3 8
Body Weight Dip Chest Variation
1 10
2 10
3 10
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