St8 training workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

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
Smith Machine Bench Press	1	8
	2	8
	3	8
	4	8
Dumbbell Flat Bench Press	1	10
	2	10
	3	10
Cable Flat Bench Fly	1	12
	2	12
	3	12
Machine Chest Press	1	8
	2	8
	3	8
	4	8
Weighted Decline Push-Up	1	10
	2	10
	3	10

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
Barbell Deadlifts from Deficit	1	6
	2	6
	3	6
	4	6
Dumbbell Romanian Deadlift	1	10
	2	10
	3	10
Machine Laying Leg Curl	1	8
	2	8
	3	8
	4	8
Machine Seated Leg Curl	1	10
	2	10
	3	10
Barbell Romanian Deadlift	1	8
	2	8
	3	8
	4	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
Machine Assisted Pull-Up	1	8
	2	8
	3	8
	4	8
Dumbbell Bent Over Row	1	10
	2	10
	3	10
Cable Wide-Grip Lat Pull-Down	1	8
	2	8
	3	8
	4	8
Barbell Bent Over Row	1	10
	2	10
	3	10
Cable One-Arm Row (Seated)	1	12
	2	12
	3	12

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
Dumbbell Hip Thrust	1	8
	2	8
	3	8
	4	8
Machine Calf Raise	1	10
	2	10
	3	10
	4	10
Barbell Hip Thrust	1	12
	2	12
	3	12
Seated Calf Raise	1	15
	2	15
	3	15
Dumbbell Glute Bridge	1	10
	2	10
	3	10