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  • Day 1
  • Day 2
  • Day 3
  • Day 4
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
Weighted Hanging Leg Raise
1 10
Weighted Hanging Leg Raise
2 10
Weighted Hanging Leg Raise
3 10
Dumbbell Hammer Biceps Curl
1 12
Dumbbell Hammer Biceps Curl
2 12
Dumbbell Hammer Biceps Curl
3 12
Dumbbell Seated Shoulder Press
1 10
Dumbbell Seated Shoulder Press
2 10
Dumbbell Seated Shoulder Press
3 10
Dumbbell Flat Bench Press
1 10
Dumbbell Flat Bench Press
2 10
Dumbbell Flat Bench Press
3 10
Barbell Bent Over Row
1 10
Barbell Bent Over Row
2 10
Barbell Bent Over Row
3 10
Weighted Dips Triceps Variation
1 10
Weighted Dips Triceps Variation
2 10
Weighted Dips Triceps Variation
3 10
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
Body Weight Pull Up
1 8
Body Weight Pull Up
2 8
Body Weight Pull Up
3 8
Cable Overhead Triceps Extension
1 12
Cable Overhead Triceps Extension
2 12
Cable Overhead Triceps Extension
3 12
Machine Chest Press
1 10
Machine Chest Press
2 10
Machine Chest Press
3 10
Barbell Standing Shoulder Press
1 10
Barbell Standing Shoulder Press
2 10
Barbell Standing Shoulder Press
3 10
Reverse Grip Barbell Curl
1 12
Reverse Grip Barbell Curl
2 12
Reverse Grip Barbell Curl
3 12
Weighted Plank
1 30s
Weighted Plank
2 30s
Weighted Plank
3 30s
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
Hanging Knee Raise Oblique Crunch
1 10
Hanging Knee Raise Oblique Crunch
2 10
Hanging Knee Raise Oblique Crunch
3 10
Barbell T Bar Row
1 10
Barbell T Bar Row
2 10
Barbell T Bar Row
3 10
Machine Lateral Raise
1 12
Machine Lateral Raise
2 12
Machine Lateral Raise
3 12
Smith Machine Shoulder Press
1 10
Smith Machine Shoulder Press
2 10
Smith Machine Shoulder Press
3 10
Dumbbell Incline Bench Fly
1 12
Dumbbell Incline Bench Fly
2 12
Dumbbell Incline Bench Fly
3 12
Cable V Bar Lat Pull Down
1 10
Cable V Bar Lat Pull Down
2 10
Cable V Bar Lat Pull Down
3 10
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
Dumbbell Concentration Biceps Curl
1 12
Dumbbell Concentration Biceps Curl
2 12
Dumbbell Concentration Biceps Curl
3 12
Weighted Chin Up
1 8
Weighted Chin Up
2 8
Weighted Chin Up
3 8
Cable Chest Press Seated
1 10
Cable Chest Press Seated
2 10
Cable Chest Press Seated
3 10
Body Weight Pike Push Up
1 10
Body Weight Pike Push Up
2 10
Body Weight Pike Push Up
3 10
Body Weight Back Extension
1 12
Body Weight Back Extension
2 12
Body Weight Back Extension
3 12
Cable Straight Bar Triceps Push Down
1 12
Cable Straight Bar Triceps Push Down
2 12
Cable Straight Bar Triceps Push Down
3 12
Aggregated volume
Weekly progress
Muscle Activation Levels
Meals suggestion
  • Scrambled Eggs with Spinach x 3 eggs, 100g spinach
    Proteins 18g
    Fats 12g
    Carbs 2g
  • Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey
    Proteins 10g
    Fats 5g
    Carbs 15g
  • Grilled Chicken Salad x 200g chicken, mixed greens
    Proteins 30g
    Fats 8g
    Carbs 10g
  • Protein Shake x 1 scoop protein powder, water/milk
    Proteins 25g
    Fats 2g
    Carbs 5g
  • Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli
    Proteins 40g
    Fats 20g
    Carbs 45g
  • Oatmeal with Almonds and Banana x 100g oats, 30g almonds, 1 banana
    Proteins 10g
    Fats 8g
    Carbs 55g
  • Cottage Cheese with Pineapple x 200g cottage cheese, 100g pineapple
    Proteins 15g
    Fats 2g
    Carbs 20g
  • Tuna Sandwich on Whole Grain Bread x 200g tuna, 2 slices bread
    Proteins 25g
    Fats 10g
    Carbs 30g
  • Nut Butter on Rice Cakes x 2 rice cakes, 30g nut butter
    Proteins 8g
    Fats 10g
    Carbs 15g
  • Baked Salmon with Sweet Potato and Asparagus x 200g salmon, 150g sweet potato, 100g asparagus
    Proteins 35g
    Fats 15g
    Carbs 40g
  • Protein Pancakes x 1 cup oats, 1 scoop protein, 2 eggs
    Proteins 20g
    Fats 10g
    Carbs 40g
  • Hard-Boiled Eggs x 2 eggs
    Proteins 12g
    Fats 10g
    Carbs 1g
  • Turkey Wrap with Veggies x 150g turkey, whole-grain wrap
    Proteins 30g
    Fats 9g
    Carbs 25g
  • Hummus with Carrot Sticks x 100g hummus, 100g carrots
    Proteins 6g
    Fats 5g
    Carbs 15g
  • Pasta with Meat Sauce x 100g pasta, 150g ground beef
    Proteins 28g
    Fats 12g
    Carbs 60g
  • Smoothie with Spinach and Protein Powder x 1 scoop protein powder, 100g spinach, 1 banana
    Proteins 25g
    Fats 5g
    Carbs 20g
  • Almonds x 30g almonds
    Proteins 6g
    Fats 14g
    Carbs 6g
  • Quinoa Bowl with Black Beans and Veggies x 100g quinoa, 100g black beans
    Proteins 20g
    Fats 5g
    Carbs 40g
  • String Cheese x 2 sticks
    Proteins 7g
    Fats 6g
    Carbs 1g
  • Stuffed Bell Peppers x 200g ground turkey, 2 peppers
    Proteins 35g
    Fats 10g
    Carbs 30g
  • Cottage Cheese with Berries x 200g cottage cheese, 100g mixed berries
    Proteins 20g
    Fats 5g
    Carbs 10g
  • Peanut Butter on Whole Grain Toast x 2 slices bread, 30g peanut butter
    Proteins 12g
    Fats 18g
    Carbs 30g
  • Lentil Soup with Whole Wheat Roll x 300g soup, 1 roll
    Proteins 18g
    Fats 5g
    Carbs 45g
  • Trail Mix x 50g mix
    Proteins 8g
    Fats 12g
    Carbs 20g
  • Grilled Shrimp with Brown Rice x 200g shrimp, 150g rice
    Proteins 30g
    Fats 8g
    Carbs 40g
  • Egg and Cheese Breakfast Burrito x 2 eggs, cheese, whole grain tortilla
    Proteins 25g
    Fats 12g
    Carbs 30g
  • Yogurt with Chia Seeds x 200g yogurt, 1 tbsp chia seeds
    Proteins 15g
    Fats 7g
    Carbs 15g
  • Chicken Stir Fry with Veggies and Rice x 200g chicken, 200g mixed veggies, 100g rice
    Proteins 35g
    Fats 10g
    Carbs 50g
  • Protein Bar x 1 bar
    Proteins 20g
    Fats 8g
    Carbs 25g
  • Pork Chops with Mashed Potatoes x 200g pork, 150g potatoes
    Proteins 40g
    Fats 15g
    Carbs 30g
  • French Toast with Maple Syrup x 4 slices bread, 2 eggs, syrup
    Proteins 20g
    Fats 8g
    Carbs 50g
  • Apple with Almond Butter x 1 apple, 30g almond butter
    Proteins 4g
    Fats 9g
    Carbs 25g
  • Beef and Broccoli Stir Fry x 200g beef, 150g broccoli
    Proteins 35g
    Fats 15g
    Carbs 30g
  • Edamame x 200g edamame
    Proteins 17g
    Fats 8g
    Carbs 15g
  • Chili Con Carne x 200g beef, beans, tomatoes
    Proteins 30g
    Fats 10g
    Carbs 35g
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