Test workout

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Day 1			Week 1			Week 2			Week 3			Week 4			Week 5
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
Dumbbell Concentration Biceps Curl	1	12
	2	12
	3	12
Barbell Close-Grip Biceps Curl	1	10
	2	10
	3	10
Weighted Chin-Up	1	8
	2	8
	3	8
Cable Incline Bench Biceps Curl	1	12
	2	12
	3	12
Barbell Wide-Grip Biceps Curl	1	10
	2	10
	3	10

Day 2			Week 1			Week 2			Week 3			Week 4			Week 5
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
Barbell Front Raise	1	12
	2	12
	3	12
Smith Machine Shoulder Press	1	10
	2	10
	3	10
Dumbbell Arnold Press	1	10
	2	10
	3	10
Dumbbell Standing Shoulder Press	1	12
	2	12
	3	12
Cable Standing Shoulder Press (Standing)	1	12
	2	12
	3	12

Day 3			Week 1			Week 2			Week 3			Week 4			Week 5
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
Barbell Incline Bench Press	1	10
	2	10
	3	10
Dumbbell Flat Bench Fly	1	12
	2	12
	3	12
Weighted Push-Up	1	10
	2	10
	3	10
Cable Chest Press Seated	1	12
	2	12
	3	12
Dumbbell Incline Bench Press	1	10
	2	10
	3	10

Day 4			Week 1			Week 2			Week 3			Week 4			Week 5
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
Dumbbell Goblet Squat	1	12
	2	12
	3	12
Barbell Bulgarian Split-Squat	1	10
	2	10
	3	10
Machine Leg Press	1	10
	2	10
	3	10
Dumbbell Step Up	1	12
	2	12
	3	12
Barbell Jump Squat	1	8
	2	8
	3	8

Day 5			Week 1			Week 2			Week 3			Week 4			Week 5
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
Barbell Deadlift	1	10
	2	10
	3	10
Dumbbell Romanian Deadlift	1	12
	2	12
	3	12
Machine Laying Leg Curl	1	10
	2	10
	3	10
Barbell Hip Thrust	1	10
	2	10
	3	10
Body Weight Back Extension	1	15
	2	15
	3	15