First 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 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
2 15
3 15
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Barbell Seated Shoulder Press
1 10
2 10
3 10
Barbell Deadlift
1 8
2 8
3 8
Machine Leg Press
1 12
2 12
3 12
Aggregated volume
Weekly progress
Muscle distribution
40
core
20
shoulders
20
back
20
legs
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
Bicycle Crunch
1 15
2 15
3 15
Barbell Bent Over Row
1 10
2 10
3 10
Dumbbell Goblet Squat
1 12
2 12
3 12
Cable Face Pull
1 15
2 15
3 15
Cable Rope Triceps Push Down
1 12
2 12
3 12
Aggregated volume
Weekly progress
Muscle distribution
20
core
20
back
20
legs
20
shoulders
20
triceps
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 Hanging Leg Raise
1 10
2 10
3 10
Body Weight Chin Up
1 8
2 8
3 8
Machine Butterfly
1 12
2 12
3 12
Dumbbell Side Lateral Raise
1 12
2 12
3 12
Barbell Close Grip Bench Press
1 10
2 10
3 10
Aggregated volume
Weekly progress
Muscle distribution
20
core
20
back
20
chest
20
shoulders
20
chest, triceps
Meals suggestion
  • Oatmeal with Protein Powder and Berries x 400g
    Proteins 25g
    Fats 10g
    Carbs 60g
  • Greek Yogurt with Honey x 200g
    Proteins 20g
    Fats 5g
    Carbs 15g
  • Grilled Chicken with Quinoa and Vegetables x 500g
    Proteins 40g
    Fats 10g
    Carbs 45g
  • Almonds x 30g
    Proteins 6g
    Fats 14g
    Carbs 5g
  • Salmon with Brown Rice and Broccoli x 400g
    Proteins 30g
    Fats 15g
    Carbs 40g
  • Scrambled Eggs with Spinach and Whole Grain Toast x 300g
    Proteins 30g
    Fats 15g
    Carbs 30g
  • Protein Shake x 250g
    Proteins 25g
    Fats 5g
    Carbs 10g
  • Turkey Wrap with Avocado and Vegetables x 450g
    Proteins 35g
    Fats 12g
    Carbs 40g
  • Carrots with Hummus x 150g
    Proteins 4g
    Fats 5g
    Carbs 10g
  • Beef Stir-fry with Brown Rice x 500g
    Proteins 45g
    Fats 20g
    Carbs 50g
  • Smoothie with Spinach, Banana, and Protein Powder x 350g
    Proteins 25g
    Fats 5g
    Carbs 35g
  • Cottage Cheese with Pineapple x 200g
    Proteins 20g
    Fats 2g
    Carbs 15g
  • Tuna Salad with Chickpeas x 400g
    Proteins 40g
    Fats 15g
    Carbs 30g
  • Rice Cakes with Peanut Butter x 100g
    Proteins 8g
    Fats 8g
    Carbs 20g
  • Pork Chops with Sweet Potatoes and Asparagus x 450g
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Chia Seed Pudding with Almond Milk x 250g
    Proteins 8g
    Fats 10g
    Carbs 20g
  • Hard-Boiled Eggs x 100g
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Chicken Caesar Salad x 400g
    Proteins 35g
    Fats 15g
    Carbs 20g
  • Mixed Nuts x 30g
    Proteins 6g
    Fats 15g
    Carbs 9g
  • Shrimp Tacos with Cabbage Slaw x 400g
    Proteins 30g
    Fats 12g
    Carbs 35g
  • Whole Wheat Pancakes with Maple Syrup x 300g
    Proteins 12g
    Fats 5g
    Carbs 60g
  • Protein Bar x 60g
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Baked Lemon Herb Chicken with Couscous x 450g
    Proteins 40g
    Fats 10g
    Carbs 45g
  • Celery with Cream Cheese x 150g
    Proteins 4g
    Fats 6g
    Carbs 8g
  • Stuffed Peppers with Brown Rice and Turkey x 500g
    Proteins 30g
    Fats 15g
    Carbs 40g
  • Greek Yogurt with Granola x 300g
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Banana x 120g
    Proteins 1g
    Fats 0g
    Carbs 27g
  • Lentil Soup with Whole Grain Bread x 450g
    Proteins 30g
    Fats 5g
    Carbs 50g
  • Beef Jerky x 50g
    Proteins 10g
    Fats 7g
    Carbs 3g
  • Grilled Tilapia with Sautéed Vegetables x 400g
    Proteins 35g
    Fats 9g
    Carbs 18g
  • Overnight Oats with Almond Butter x 300g
    Proteins 15g
    Fats 10g
    Carbs 50g
  • Trail Mix x 100g
    Proteins 6g
    Fats 14g
    Carbs 24g
  • Stuffed Chicken Breast with Spinach x 400g
    Proteins 40g
    Fats 15g
    Carbs 20g
  • Veggies with Guacamole x 150g
    Proteins 5g
    Fats 8g
    Carbs 15g
  • Beef and Broccoli with Cauliflower Rice x 500g
    Proteins 35g
    Fats 12g
    Carbs 30g