Main workout

Every week column is editable

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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
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