Workout Upper workout

Every week column is editable

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  • Day 1
  • Day 2
  • Day 3
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps 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
Machine Chest Press
1 8-10
2 8-10
3 8-10
4 8-10
Barbell Bent Over Row
1 8-10
2 8-10
3 8-10
4 8-10
Body Weight Hanging Leg Raise
1 10-12
2 10-12
3 10-12
Body Weight Plank
1 30-60 seconds
2 30-60 seconds
3 30-60 seconds
Dumbbell Incline Bench Press
1 8-10
2 8-10
3 8-10
4 8-10
Cable Front Raise
1 10-12
2 10-12
3 10-12
Cable Overhead Triceps Extension
1 10-12
2 10-12
3 10-12
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Weighted Dips Triceps Variation
1 6-8
2 6-8
3 6-8
4 6-8
Barbell Chest Supported T Bar Row
1 8-10
2 8-10
3 8-10
4 8-10
Cable Rope Biceps Curl
1 10-12
2 10-12
3 10-12
Dumbbell Hammer Biceps Curl
1 10-12
2 10-12
3 10-12
Machine Overhead Shoulder Press
1 8-10
2 8-10
3 8-10
4 8-10
Barbell Flat Bench Triceps Extension
1 8-10
2 8-10
3 8-10
4 8-10
Body Weight Pull Up
1 6-8
2 6-8
3 6-8
Dumbbell Rear Delt Raise
1 10-12
2 10-12
3 10-12
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Weighted Hanging Leg Raise
1 8-10
2 8-10
3 8-10
4 8-10
Machine Lateral Raise
1 10-12
2 10-12
3 10-12
4 10-12
Smith Machine Bench Press
1 8-10
2 8-10
3 8-10
4 8-10
Body Weight Inverted Row
1 10-12
2 10-12
3 10-12
Machine Reverse Fly
1 10-12
2 10-12
3 10-12
Barbell Push Press
1 6-8
2 6-8
3 6-8
4 6-8
Cable Straight Bar Triceps Push Down
1 10-12
2 10-12
3 10-12
Dumbbell One Arm Row
1 10-12
2 10-12
3 10-12
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