Mine 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 1 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
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Body Weight Hanging Leg Raise
1 12
2 12
3 12
Hanging Knee Raise Oblique Crunch
1 12
2 12
3 12
Russian Twist
1 15
2 15
3 15
Day 2 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 Standing Shoulder Press
1 10
2 10
3 10
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Dumbbell Flat Bench Press
1 10
2 10
3 10
Barbell Push Press
1 8
2 8
3 8
Cable Flat Bench Fly
1 12
2 12
3 12
Day 3 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 Deadlift
1 8
2 8
3 8
Dumbbell Bent Over Row
1 10
2 10
3 10
Machine Seated Leg Press
1 10
2 10
3 10
Body Weight Bulgarian Split-Squat
1 10
2 10
3 10
Machine Calf Raise
1 15
2 15
3 15
© 2024 croppio.com