ZTC 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 4
  • Day 5
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
Dumbbell Ab Twist
1 15
Dumbbell Ab Twist
2 15
Dumbbell Ab Twist
3 15
Weighted Plank
1 30 seconds
Weighted Plank
2 30 seconds
Weighted Plank
3 30 seconds
Barbell Push Press
1 10
Barbell Push Press
2 10
Barbell Push Press
3 10
Barbell Push Press
4 10
Dumbbell Incline Bench Press
1 8
Dumbbell Incline Bench Press
2 8
Dumbbell Incline Bench Press
3 8
Dumbbell Incline Bench Press
4 8
Barbell Front Squat
1 8
Barbell Front Squat
2 8
Barbell Front Squat
3 8
Barbell Front Squat
4 8
Weighted Hanging Leg Raise
1 12
Weighted Hanging Leg Raise
2 12
Weighted Hanging Leg Raise
3 12
Machine Chest Press
1 10
Machine Chest Press
2 10
Machine Chest Press
3 10
Machine Chest Press
4 10
Aggregated volume
Weekly progress
Muscle Activation Levels
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
Body Weight Plank
1 30 seconds
Body Weight Plank
2 30 seconds
Body Weight Plank
3 30 seconds
Dumbbell Standing Shoulder Press
1 10
Dumbbell Standing Shoulder Press
2 10
Dumbbell Standing Shoulder Press
3 10
Dumbbell Standing Shoulder Press
4 10
Body Weight Chin Up
1 8
Body Weight Chin Up
2 8
Body Weight Chin Up
3 8
Body Weight Chin Up
4 8
Barbell Romanian Deadlift
1 10
Barbell Romanian Deadlift
2 10
Barbell Romanian Deadlift
3 10
Barbell Romanian Deadlift
4 10
Dumbbell Goblet Squat
1 12
Dumbbell Goblet Squat
2 12
Dumbbell Goblet Squat
3 12
Cable Woodchop
1 12
Cable Woodchop
2 12
Cable Woodchop
3 12
Dumbbell Reverse Fly
1 10
Dumbbell Reverse Fly
2 10
Dumbbell Reverse Fly
3 10
Dumbbell Reverse Fly
4 10
Aggregated volume
Weekly progress
Muscle Activation Levels
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 Chin Up
1 6
Weighted Chin Up
2 6
Weighted Chin Up
3 6
Barbell Close Grip Biceps Curl
1 10
Barbell Close Grip Biceps Curl
2 10
Barbell Close Grip Biceps Curl
3 10
Machine Laying Leg Curl
1 12
Machine Laying Leg Curl
2 12
Machine Laying Leg Curl
3 12
Machine Laying Leg Curl
4 12
Barbell T Bar Row
1 8
Barbell T Bar Row
2 8
Barbell T Bar Row
3 8
Barbell T Bar Row
4 8
Smith Machine Shoulder Press
1 10
Smith Machine Shoulder Press
2 10
Smith Machine Shoulder Press
3 10
Smith Machine Shoulder Press
4 10
Dumbbell Preacher Biceps Curl
1 12
Dumbbell Preacher Biceps Curl
2 12
Dumbbell Preacher Biceps Curl
3 12
Body Weight Bulgarian Split Squat
1 10
Body Weight Bulgarian Split Squat
2 10
Body Weight Bulgarian Split Squat
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 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
Cable One Arm Lat Pull Down
1 10
Cable One Arm Lat Pull Down
2 10
Cable One Arm Lat Pull Down
3 10
Cable One Arm Lat Pull Down
4 10
Weighted Push Up
1 8
Weighted Push Up
2 8
Weighted Push Up
3 8
Dumbbell Side Lateral Raise
1 12
Dumbbell Side Lateral Raise
2 12
Dumbbell Side Lateral Raise
3 12
Barbell Deadlift
1 6
Barbell Deadlift
2 6
Barbell Deadlift
3 6
Barbell Deadlift
4 6
Dumbbell Stiff Legged Deadlift
1 10
Dumbbell Stiff Legged Deadlift
2 10
Dumbbell Stiff Legged Deadlift
3 10
Cable Straight Bar Triceps Push Down
1 10
Cable Straight Bar Triceps Push Down
2 10
Cable Straight Bar Triceps Push Down
3 10
Cable Straight Bar Triceps Push Down
4 10
Weighted Dip Chest Variation
1 8
Weighted Dip Chest Variation
2 8
Weighted Dip Chest Variation
3 8
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 5 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
Dumbbell Hammer Biceps Curl
1 10
Dumbbell Hammer Biceps Curl
2 10
Dumbbell Hammer Biceps Curl
3 10
Cable Rear Delt Fly
1 12
Cable Rear Delt Fly
2 12
Cable Rear Delt Fly
3 12
Cable Rear Delt Fly
4 12
Barbell Hip Thrust
1 10
Barbell Hip Thrust
2 10
Barbell Hip Thrust
3 10
Barbell Hip Thrust
4 10
Machine Calf Raise
1 12
Machine Calf Raise
2 12
Machine Calf Raise
3 12
Machine Calf Raise
4 12
Horizontal Cable Chest Fly
1 10
Horizontal Cable Chest Fly
2 10
Horizontal Cable Chest Fly
3 10
Body Weight Step Up
1 10
Body Weight Step Up
2 10
Body Weight Step Up
3 10
Barbell Jump Squat
1 8
Barbell Jump Squat
2 8
Barbell Jump Squat
3 8
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25g
    Fats 2g
    Carbs 5g
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30g
    Fats 10g
    Carbs 35g
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