Beginner’s full body workout

Every week column is editable

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

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
Dumbbell Goblet Squat	1	10
	2	10
	3	10
Barbell Deadlift	1	8
	2	8
	3	8
	4	8
Dumbbell Walking Lunge	1	12
	2	12
	3	12
Machine Leg Press	1	10
	2	10
	3	10
Barbell Box Squat	1	8
	2	8
	3	8
	4	8

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
Barbell Incline Bench Press	1	8
	2	8
	3	8
	4	8
Dumbbell Flat Bench Fly	1	12
	2	12
	3	12
Machine Butterfly	1	10
	2	10
	3	10
Weighted Push-Up	1	10
	2	10
	3	10
Cable Crossover	1	12
	2	12
	3	12

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
Barbell Pendlay Row	1	8
	2	8
	3	8
	4	8
Cable Wide-Grip Lat Pull-Down	1	10
	2	10
	3	10
Dumbbell One-Arm Row	1	12
	2	12
	3	12
Machine ISO Row	1	10
	2	10
	3	10
Machine Back Extension	1	12
	2	12
	3	12

Day 4			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 Seated Shoulder Press	1	8
	2	8
	3	8
	4	8
Barbell Standing Shoulder Press	1	10
	2	10
	3	10
Dumbbell Front Raise	1	12
	2	12
	3	12
Cable Lateral Raise	1	10
	2	10
	3	10
Barbell Shrug	1	12
	2	12
	3	12