First 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
Barbell Plate Ab Twist	1	12
	2	12
	3	12
Barbell Wide-Grip Biceps Curl	1	10
	2	10
	3	10
	4	10
Dumbbell Seated Shoulder Press	1	10
	2	10
	3	10
Weighted Chin-Up	1	8
	2	8
	3	8
	4	8
Machine Assisted Dip Chest Variation	1	12
	2	12
	3	12

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
Body Weight Hanging Leg Raise	1	15
	2	15
	3	15
	4	15
Wrist Curls (Palms Down)	1	15
	2	15
	3	15
Barbell Shoulder Press	1	10
	2	10
	3	10
	4	10
Weighted Plank	1	30
	2	30
	3	30
Dumbbell Flat Bench Fly	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
Cable Woodchop	1	12
	2	12
	3	12
Bar Hang	1	30
	2	30
	3	30
Smith Machine Shoulder Press	1	10
	2	10
	3	10
	4	10
Dumbbell Hammer Biceps Curl	1	12
	2	12
	3	12
Machine Chest Press	1	10
	2	10
	3	10
	4	10

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
Weighted Hanging Leg Raise	1	10
	2	10
	3	10
	4	10
Dumbbell One-Arm Row	1	12
	2	12
	3	12
Body Weight Pike Push-Up	1	10
	2	10
	3	10
Cable Straight-Arm Pull-Down	1	12
	2	12
	3	12
Barbell Bent Over Row	1	10
	2	10
	3	10
	4	10

Day 5			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
Bicycle Crunch	1	15
	2	15
	3	15
	4	15
Dumbbell Incline Bench Biceps Curl	1	12
	2	12
	3	12
Barbell Decline Bench Press	1	10
	2	10
	3	10
	4	10
Weighted Dip Chest Variation	1	10
	2	10
	3	10
Dumbbell Shrug	1	12
	2	12
	3	12

Day 6			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
Reverse-Grip Barbell Curl	1	12
	2	12
	3	12
Machine Back Extension	1	12
	2	12
	3	12
Teaching Triceps Push-Down	1	10
	2	10
	3	10
	4	10
Cable Incline Bench Fly	1	12
	2	12
	3	12
Smith Machine Bent Over Row	1	10
	2	10
	3	10
	4	10

Day 7			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
Body Weight Plank	1	30
	2	30
	3	30
Weighted Dips (Triceps Variation)	1	10
	2	10
	3	10
	4	10
High-Pulley Oblique Cable Crunch	1	12
	2	12
	3	12
Cable Lateral Raise	1	12
	2	12
	3	12
Barbell Close-Grip Biceps Curl	1	10
	2	10
	3	10
	4	10