M workout

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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
Body Weight Plank	1	30 seconds
	2	30 seconds
	3	30 seconds
Body Weight Ab Crunch	1	15
	2	15
	3	15
Bicycle Crunch	1	20
	2	20
	3	20
Dumbbell Goblet Squat	1	12
	2	12
	3	12
Body Weight Step Up	1	10
	2	10
	3	10

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 seconds
	2	30 seconds
	3	30 seconds
Body Weight Hanging Leg Raise	1	10
	2	10
	3	10
Machine Ab Crunch	1	15
	2	15
	3	15
Barbell Squat	1	10
	2	10
	3	10
Dumbbell Standing Lunge	1	10
	2	10
	3	10

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
Weighted Hanging Leg Raise	1	10
	2	10
	3	10
Russian Twist	1	15
	2	15
	3	15
Cable Woodchop	1	12
	2	12
	3	12
Barbell Deadlift	1	10
	2	10
	3	10
Barbell Hip Thrust	1	12
	2	12
	3	12

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
High Pulley Oblique Cable Crunch	1	15
	2	15
	3	15
Hanging Knee Raise Oblique Crunch	1	10
	2	10
	3	10
Weighted Chin Up	1	8
	2	8
	3	8
Barbell Bent Over Row	1	10
	2	10
	3	10
Dumbbell Seated Shoulder Press	1	12
	2	12
	3	12

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
Body Weight Dip Chest Variation	1	10
	2	10
	3	10
Cable Chest Press Seated	1	12
	2	12
	3	12
Dumbbell Flat Bench Fly	1	12
	2	12
	3	12
Machine Lateral Raise	1	15
	2	15
	3	15
Barbell Push Press	1	10
	2	10
	3	10

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
Barbell Sumo Deadlift	1	10
	2	10
	3	10
Machine Seated Leg Curl	1	12
	2	12
	3	12
Barbell Calf Raise	1	15
	2	15
	3	15
Dumbbell Romanian Deadlift	1	10
	2	10
	3	10
Machine Butterfly	1	12
	2	12
	3	12

Day 7	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
Body Weight Chin Up	1	8
	2	8
	3	8
Cable Straight Arm Pull Down	1	10
	2	10
	3	10
Barbell Reverse Grip Bent Over	1	10
	2	10
	3	10
Body Weight Decline Push Up	1	10
	2	10
	3	10
Dumbbell Hammer Biceps Curl	1	12
	2	12
	3	12