Chepe 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 6
Day 1 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
2 15
3 15
Body Weight Plank
1 30
2 30
3 30
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Dumbbell Ab Twist
1 15
2 15
3 15
Body Weight Plank
1 30 seconds
2 30 seconds
3 30 seconds
Body Weight Ab Crunch
1 15
2 15
3 15
Day 2 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
Barbell Regular-Grip Biceps Curl
1 12
2 12
3 12
Body Weight Chin-Up
1 8
2 8
3 8
Barbell Push Press
1 10
2 10
3 10
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Dumbbell Side Lateral Raise
1 12
2 12
3 12
Barbell Upright Row
1 10
2 10
3 10
Day 3 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
Barbell Standing Shoulder Press
1 10
2 10
3 10
Dumbbell Front Raise
1 12
2 12
3 12
Cable Lateral Raise
1 12
2 12
3 12
Dumbbell Arnold Press
1 10
2 10
3 10
Dumbbell Flat Bench Press
1 10
2 10
3 10
Smith Machine Incline Bench Press
1 10
2 10
3 10
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Day 4 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
Barbell Flat Bench Press
1 10
2 10
3 10
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Barbell Squat
1 10
2 10
3 10
Dumbbell Goblet Squat
1 12
2 12
3 12
Body Weight Walking Lunge
1 10
2 10
3 10
Barbell Romanian Deadlift
1 10
2 10
3 10
Day 5 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
Barbell Squat
1 10
2 10
3 10
Dumbbell Walking Lunge
1 12
2 12
3 12
Barbell Bulgarian Split-Squat
1 10
2 10
3 10
Body Weight Pistol Squat
1 8
2 8
3 8
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Barbell Concentration Biceps Curl
1 10
2 10
3 10
Day 6 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 Romanian Deadlift
1 12
2 12
3 12
Dumbbell Glute Bridge
1 15
2 15
3 15
Dumbbell Stiff-Legged Deadlift
1 10
2 10
3 10
Dumbbell Glute Bridge
1 12
2 12
3 12
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