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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Day 1 Sets/Reps 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
Machine Chest Press
1 12
Machine Chest Press
2 12
Machine Chest Press
3 12
Dumbbell Incline Bench Fly
1 15
Dumbbell Incline Bench Fly
2 15
Dumbbell Incline Bench Fly
3 15
Barbell Overhead Triceps Extension
1 15
Barbell Overhead Triceps Extension
2 15
Barbell Overhead Triceps Extension
3 15
Cable Reverse Grip Triceps Push Down
1 15
Cable Reverse Grip Triceps Push Down
2 15
Cable Reverse Grip Triceps Push Down
3 15
Machine Shoulder Press
1 12
Machine Shoulder Press
2 12
Machine Shoulder Press
3 12
Cable Crossover
1 18
Cable Crossover
2 18
Cable Crossover
3 18
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 2 Sets/Reps 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 Plank
1 30
Weighted Plank
2 30
Weighted Plank
3 30
Dumbbell Hammer Biceps Curl
1 12
Dumbbell Hammer Biceps Curl
2 12
Dumbbell Hammer Biceps Curl
3 12
Body Weight Plank
1 30
Body Weight Plank
2 30
Body Weight Plank
3 30
Cable Woodchop
1 15
Cable Woodchop
2 15
Cable Woodchop
3 15
Barbell Close Grip Biceps Curl
1 10
Barbell Close Grip Biceps Curl
2 10
Barbell Close Grip Biceps Curl
3 10
Body Weight Chin Up
1 8
Body Weight Chin Up
2 8
Body Weight Chin Up
3 8
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 3 Sets/Reps 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
Machine Incline Chest Press
1 12
Machine Incline Chest Press
2 12
Machine Incline Chest Press
3 12
Weighted Dip Chest Variation
1 10
Weighted Dip Chest Variation
2 10
Weighted Dip Chest Variation
3 10
Dumbbell Flat Bench Press
1 10
Dumbbell Flat Bench Press
2 10
Dumbbell Flat Bench Press
3 10
Cable Flat Bench Fly
1 12
Cable Flat Bench Fly
2 12
Cable Flat Bench Fly
3 12
Dumbbell Incline Bench Press
1 12
Dumbbell Incline Bench Press
2 12
Dumbbell Incline Bench Press
3 12
Cable Crossover
1 15
Cable Crossover
2 15
Cable Crossover
3 15
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 4 Sets/Reps 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 Bent Over Row
1 10
Barbell Bent Over Row
2 10
Barbell Bent Over Row
3 10
Wide Grip Lat Pull Downs
1 12
Wide Grip Lat Pull Downs
2 12
Wide Grip Lat Pull Downs
3 12
Machine Iso Row
1 12
Machine Iso Row
2 12
Machine Iso Row
3 12
Dumbbell One Arm Row
1 10
Dumbbell One Arm Row
2 10
Dumbbell One Arm Row
3 10
Body Weight Inverted Row
1 10
Body Weight Inverted Row
2 10
Body Weight Inverted Row
3 10
Cable Row Seated
1 12
Cable Row Seated
2 12
Cable Row Seated
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 5 Sets/Reps 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 One Arm Linear Jammer
1 10
Barbell One Arm Linear Jammer
2 10
Barbell One Arm Linear Jammer
3 10
Dumbbell Upright Row
1 12
Dumbbell Upright Row
2 12
Dumbbell Upright Row
3 12
Smith Machine Shoulder Press
1 10
Smith Machine Shoulder Press
2 10
Smith Machine Shoulder Press
3 10
Body Weight Pike Push Up
1 10
Body Weight Pike Push Up
2 10
Body Weight Pike Push Up
3 10
Dumbbell Standing One Arm Press
1 10
Dumbbell Standing One Arm Press
2 10
Dumbbell Standing One Arm Press
3 10
Machine Lateral Raise
1 12
Machine Lateral Raise
2 12
Machine Lateral Raise
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Day 6 Sets/Reps 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 Close Grip Bench Press
1 12
Dumbbell Close Grip Bench Press
2 12
Dumbbell Close Grip Bench Press
3 12
Skull Crushers Ez Bar
1 12
Skull Crushers Ez Bar
2 12
Skull Crushers Ez Bar
3 12
Cable Rope Triceps Push Down
1 15
Cable Rope Triceps Push Down
2 15
Cable Rope Triceps Push Down
3 15
Dumbbell Triceps Kickback
1 12
Dumbbell Triceps Kickback
2 12
Dumbbell Triceps Kickback
3 12
Cable Overhead Triceps Extension
1 12
Cable Overhead Triceps Extension
2 12
Cable Overhead Triceps Extension
3 12
Body Weight Dips Triceps Variation
1 10
Body Weight Dips Triceps Variation
2 10
Body Weight Dips Triceps Variation
3 10
Aggregated volume
Weekly progress
Muscle Activation Levels