Week 1 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 Sets/Reps Week 1 Week 2
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume
Body Weight Squat
1 12
2 12
3 12
Body Weight Plank
1 30 seconds
2 30 seconds
3 30 seconds
Bicycle Crunch
1 15
2 15
3 15
Dumbbell Glute Bridge
1 10
2 10
3 10
Barbell Glute Bridge
1 30 seconds
2 30 seconds
3 30 seconds
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Day 2 Sets/Reps Week 1 Week 2
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume
Machine Leg Press
1 10
2 10
3 10
Hanging Knee Raise Oblique Crunch
1 12
2 12
3 12
Russian Twist
1 15
2 15
3 15
Barbell Deadlift
1 10
2 10
3 10
Barbell Romanian Deadlift
1 10
2 10
3 10
Cable Woodchop
1 12
2 12
3 12
Day 3 Sets/Reps Week 1 Week 2
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Body Weight Squat
1 12
2 12
3 12
Barbell Step Up
1 10
2 10
3 10
Machine Assisted Chin Up
1 8
2 8
3 8
Body Weight Glute Ham Raise
1 10
2 10
3 10
High Pulley Oblique Cable Crunch
1 12
2 12
3 12
Dumbbell Reverse Grip Biceps Curl
1 12
2 12
3 12
© 2024 croppio.com. All rights reserved.