Maranj 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 5
  • Day 6
Day 1 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Zottman Curl
1 10
2 10
3 10
Bar Hang
1 30s
2 30s
3 30s
Wrist Curls (Palms Up)
1 12
2 12
3 12
Reverse-Grip Barbell Curl
1 10
2 10
3 10
Barbell Flat Bench Press
1 8
2 8
3 8
4 8
Barbell upright Row
1 10
2 10
3 10
Barbell Close-Grip Bench Press
1 8
2 8
3 8
4 8
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Wrist Curls (Palms Up)
1 12
2 12
3 12
Barbell Flat Bench Press
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Incline Bench Press
1 8-10
2 8-10
3 8-10
4 8-10
Machine Chest Press
1 10-12
2 10-12
3 10-12
Cable Crossover
1 12-15
2 12-15
3 12-15
Dumbbell Decline Bench Press
1 8-10
2 8-10
3 8-10
Wrist Curls (Palms Down)
1 12
2 12
3 12
Cable Incline Bench Biceps Curl
1 10
2 10
3 10
Dumbbell Alternate Biceps Curl
1 10
2 10
3 10
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Weighted Chin-Up
1 8
2 8
3 8
Day 2 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Towel Pull-Ups
1 6
2 6
3 6
Machine Assisted Chin-Up
1 8
2 8
3 8
Machine Biceps Curl
1 12
2 12
3 12
Dumbbell One-Arm Biceps Curl
1 10
2 10
3 10
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Weighted Chin-Up
1 6
2 6
3 6
4 6
Barbell Regular-Grip Biceps Curl
1 10
2 10
3 10
Cable Overhead Curl
1 12
2 12
3 12
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Machine Assisted Chin-Up
1 8
2 8
3 8
Weighted Chin-Up
1 6-8
2 6-8
3 6-8
4 6-8
Machine Assisted Chin-Up
1 8-10
2 8-10
3 8-10
Cable Rope Biceps Curl
1 10-12
2 10-12
3 10-12
4 10-12
Dumbbell Hammer Biceps Curl
1 10-12
2 10-12
3 10-12
Barbell Concentration Biceps Curl
1 8-10
2 8-10
3 8-10
Dumbbell Seated Shoulder Press
1 10
2 10
3 10
Machine Shoulder Press
1 10
2 10
3 10
Dumbbell Front Raise
1 12
2 12
3 12
Dumbbell One-Arm Lateral Raise
1 12
2 12
3 12
Barbell Standing Shoulder Press
1 8
2 8
3 8
Day 3 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Chin-Up
1 5
2 5
3 5
Weighted Chin-Up
1 5
2 5
3 5
Barbell Regular-Grip Biceps Curl
1 10
2 10
3 10
Dumbbell Incline Bench Biceps Curl
1 12
2 12
3 12
Cable Overhead Curl
1 10
2 10
3 10
Cable Upright Row
1 10
2 10
3 10
4 10
Cable Rope Biceps Curl
1 12
2 12
3 12
Dumbbell Incline Bench Biceps Curl
1 10
2 10
3 10
Barbell Incline Bench Press
1 8
2 8
3 8
4 8
Cable Push-Down
1 12
2 12
3 12
Dumbbell One-Arm Biceps Curl
1 10-12
2 10-12
3 10-12
4 10-12
Smith Machine Shoulder Press
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Standing Shoulder Press
1 8-10
2 8-10
3 8-10
Dumbbell Side Lateral Raise
1 12-15
2 12-15
3 12-15
Cable Shoulder Press (Seated)
1 10-12
2 10-12
3 10-12
Barbell Flat Bench Press
1 8
2 8
3 8
Dumbbell Incline Bench Press
1 10
2 10
3 10
Cable Chest Press Seated
1 10
2 10
3 10
Machine Chest Press
1 10
2 10
3 10
Body Weight Push-Up
1 15
2 15
3 15
Day 4 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Preacher Biceps Curl
1 10
2 10
3 10
Dumbbell Preacher Biceps Curl
1 10
2 10
3 10
Cable Rope Biceps Curl
1 12
2 12
3 12
Machine Shoulder Press
1 10
2 10
3 10
Dumbbell Seated Shoulder Press
1 10
2 10
3 10
Body Weight Bench Dip
1 10
2 10
3 10
Barbell Reverse-Grip Biceps Curl
1 12
2 12
3 12
Cable Flat Bench Fly
1 12
2 12
3 12
Dumbbell Overhead Triceps Extension
1 10
2 10
3 10
Machine Preacher Biceps Curl
1 10
2 10
3 10
4 10
Barbell Close-Grip Bench Press
1 8-10
2 8-10
3 8-10
4 8-10
Dumbbell Overhead Triceps Extension
1 10-12
2 10-12
3 10-12
Cable Triceps Push-Down
1 12-15
2 12-15
3 12-15
Dumbbell Triceps Kickback
1 10-12
2 10-12
3 10-12
Machine Triceps Extension
1 10-12
2 10-12
3 10-12
Dumbbell Bent Over Triceps Extension
1 12
2 12
3 12
Cable Triceps Kickback
1 12
2 12
3 12
Cable Rope Triceps Push-Down
1 15
2 15
3 15
Barbell Close-Grip Bench Press
1 10
2 10
3 10
Machine Triceps Extension
1 12
2 12
3 12
Day 5 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Flat Bench Press
1 10
2 10
3 10
Barbell Decline Bench Press
1 10
2 10
3 10
Cable Flat Bench Fly
1 12
2 12
3 12
Machine Butterfly
1 10
2 10
3 10
Body Weight Push-Up
1 10
2 10
3 10
Dumbbell One-Arm Lateral Raise
1 12
2 12
3 12
Cable Face Pull
1 10
2 10
3 10
Barbell Seated Shoulder Press
1 8
2 8
3 8
4 8
Dumbbell Reverse Fly
1 12
2 12
3 12
Barbell Decline Bench Press
1 8
2 8
3 8
4 8
Dumbbell Incline Bench Fly
1 10-12
2 10-12
3 10-12
4 10-12
Cable Incline Bench Press
1 12-15
2 12-15
3 12-15
Cable Overhead Curl
1 10-12
2 10-12
3 10-12
Cable Face Pull
1 12-15
2 12-15
3 12-15
Barbell Shrug
1 10-12
2 10-12
3 10-12
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Cable Crossover Low Angle
1 12
2 12
3 12
Dumbbell Decline Bench Fly
1 12
2 12
3 12
Weighted Dip Chest Variation
1 8
2 8
3 8
Cable Crossover High Angle
1 12
2 12
3 12
Day 6 Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Cable Triceps Kickback
1 12
2 12
3 12
Dumbbell Overhead Triceps Extension
1 10
2 10
3 10
Barbell Close-Grip Bench Press
1 10
2 10
3 10
Machine Triceps Extension
1 12
2 12
3 12
Body Weight Bench Dip
1 10
2 10
3 10
Barbell Reverse-Grip Biceps Curl
1 10
2 10
3 10
Machine Biceps Curl
1 12
2 12
3 12
Body Weight Chin-Up
1 10
2 10
3 10
Weighted Decline Push-Up
1 10
2 10
3 10
Dumbbell Rear Delt Raise
1 12
2 12
3 12
© 2024 croppio.com