Base

Every week column is editable

Double click on the row with green background to edit the reps and weight.

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
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	4	10
	1	6
	2	6
	3	6
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	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
	1	6
	2	6
	3	6
	4	6
	1	12
	2	12
	3	12
	1	10
	2	10
	3	10
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	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
	1	8
	2	8
	3	8
	4	8
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	1	30s
	2	30s
	3	30s
	1	10
	2	10
	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
	1	8
	2	8
	3	8
	4	8
	1	10
	2	10
	3	10
	1	12
	2	12
	3	12
	1	8
	2	8
	3	8
	1	6
	2	6
	3	6
	4	6

Aggregated volume

Weekly progress

Muscle Activation Levels

Meals suggestion

1
2
3
4

Breakfast
Oatmeal with Protein Powder and Berries x 400g

Proteins 25g

Fats 10g

Carbs 60g
Snack
Greek Yogurt with Honey x 200g

Proteins 20g

Fats 5g

Carbs 15g
Lunch
Grilled Chicken with Quinoa and Vegetables x 500g

Proteins 40g

Fats 10g

Carbs 45g
Snack
Almonds x 30g

Proteins 6g

Fats 14g

Carbs 5g
Dinner
Salmon with Brown Rice and Broccoli x 400g

Proteins 30g

Fats 15g

Carbs 40g