Main 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 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
2 10
3 10
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Dumbbell Seated Shoulder Press
1 10
2 10
3 10
Dumbbell Flat Bench Press
1 10
2 10
3 10
Barbell Bent Over Row
1 10
2 10
3 10
Weighted Dips Triceps Variation
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
Body Weight Pull Up
1 8
2 8
3 8
Cable Overhead Triceps Extension
1 12
2 12
3 12
Machine Chest Press
1 10
2 10
3 10
Barbell Standing Shoulder Press
1 10
2 10
3 10
Reverse Grip Barbell Curl
1 12
2 12
3 12
Weighted Plank
1 30s
2 30s
3 30s
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
2 10
3 10
Barbell T Bar Row
1 10
2 10
3 10
Machine Lateral Raise
1 12
2 12
3 12
Smith Machine Shoulder Press
1 10
2 10
3 10
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Cable V Bar Lat Pull Down
1 10
2 10
3 10
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
2 12
3 12
Weighted Chin Up
1 8
2 8
3 8
Cable Chest Press Seated
1 10
2 10
3 10
Body Weight Pike Push Up
1 10
2 10
3 10
Body Weight Back Extension
1 12
2 12
3 12
Cable Straight Bar Triceps Push Down
1 12
2 12
3 12