croppio
Workouts
Exercises
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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
day1
day2
day3
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
Breakfast
Scrambled Eggs with Spinach and Whole Grain Toast x 300g
Proteins 30g
Fats 15g
Carbs 30g
Snack
Protein Shake x 250g
Proteins 25g
Fats 5g
Carbs 10g
Lunch
Turkey Wrap with Avocado and Vegetables x 450g
Proteins 35g
Fats 12g
Carbs 40g
Snack
Carrots with Hummus x 150g
Proteins 4g
Fats 5g
Carbs 10g
Dinner
Beef Stir-fry with Brown Rice x 500g
Proteins 45g
Fats 20g
Carbs 50g
Breakfast
Smoothie with Spinach, Banana, and Protein Powder x 350g
Proteins 25g
Fats 5g
Carbs 35g
Snack
Cottage Cheese with Pineapple x 200g
Proteins 20g
Fats 2g
Carbs 15g
Lunch
Tuna Salad with Chickpeas x 400g
Proteins 40g
Fats 15g
Carbs 30g
Snack
Rice Cakes with Peanut Butter x 100g
Proteins 8g
Fats 8g
Carbs 20g
Dinner
Pork Chops with Sweet Potatoes and Asparagus x 450g
Proteins 35g
Fats 10g
Carbs 50g
Breakfast
Chia Seed Pudding with Almond Milk x 250g
Proteins 8g
Fats 10g
Carbs 20g
Snack
Hard-Boiled Eggs x 100g
Proteins 12g
Fats 10g
Carbs 1g
Lunch
Chicken Caesar Salad x 400g
Proteins 35g
Fats 15g
Carbs 20g
Snack
Mixed Nuts x 30g
Proteins 6g
Fats 15g
Carbs 9g
Dinner
Shrimp Tacos with Cabbage Slaw x 400g
Proteins 30g
Fats 12g
Carbs 35g
Breakfast
Whole Wheat Pancakes with Maple Syrup x 300g
Proteins 12g
Fats 5g
Carbs 60g
Snack
Protein Bar x 60g
Proteins 20g
Fats 8g
Carbs 25g
Lunch
Baked Lemon Herb Chicken with Couscous x 450g
Proteins 40g
Fats 10g
Carbs 45g
Snack
Celery with Cream Cheese x 150g
Proteins 4g
Fats 6g
Carbs 8g
Dinner
Stuffed Peppers with Brown Rice and Turkey x 500g
Proteins 30g
Fats 15g
Carbs 40g
Breakfast
Greek Yogurt with Granola x 300g
Proteins 20g
Fats 10g
Carbs 40g
Snack
Banana x 120g
Proteins 1g
Fats 0g
Carbs 27g
Lunch
Lentil Soup with Whole Grain Bread x 450g
Proteins 30g
Fats 5g
Carbs 50g
Snack
Beef Jerky x 50g
Proteins 10g
Fats 7g
Carbs 3g
Dinner
Grilled Tilapia with Sautéed Vegetables x 400g
Proteins 35g
Fats 9g
Carbs 18g
Breakfast
Overnight Oats with Almond Butter x 300g
Proteins 15g
Fats 10g
Carbs 50g
Snack
Trail Mix x 100g
Proteins 6g
Fats 14g
Carbs 24g
Lunch
Stuffed Chicken Breast with Spinach x 400g
Proteins 40g
Fats 15g
Carbs 20g
Snack
Veggies with Guacamole x 150g
Proteins 5g
Fats 8g
Carbs 15g
Dinner
Beef and Broccoli with Cauliflower Rice x 500g
Proteins 35g
Fats 12g
Carbs 30g
Exercise
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