goghua's workout tracker -...
TRANSCRIPT
Column A contains the categories. If you would like to add additional categories, place them in the first empty row under column A.
All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to place them within the appropriate range.
The above picture shows that column B is highlighted and the range name is (circled in red) "Chest".
Therefore, to add additional "Chest" exercises, you would add the exercise to the first empty rown in column B.
If you choose add additional categories (in column A) you will need to create a corresponding range of exercises.
HOW TO USE THIS SPREADSHEET…
Feel free to redistribute this spreadsheet freely, just don't try to charge anyone for it.
GoghUA's Workout Tracker
I would love to hear your comments, suggestions, or other feedback!
First, setup your exercises on the "Exercises" worksheet.
To create an additional range, scroll to the first empty column on the Exercises tab and begin entering your exercises. One exercise per row.
Once you have entered your exercises, simply click the column letter (B in the above image) to highlight the entire column.
With the entire column highlighted, enter the range name in the white box above column A (in the above image, the range has been named "Chest")
Note that your range name must match exactly the category name you entered in Column A
Beginning with the worksheet titled "Week 1" you will find the following layout:
The first thing you should do is enter the week into cell B1.
Now you are ready to enter your exercises for the day. Notice in the above image, cell A3 has the day. Each worksheet has a section for each day of the week.
Begin by clicking on cell A5. You will notice a drop down arrow displayed to the right of the cell, as seen in the below image.
Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.
Once you have setup your exercises, you are now ready to track your progress.
Select a category from the list.
Once you have selected a category, move right one column to cell B5.
Another drop down will be available in B5, this drop down will have a list of exercises from the category you just selected.
Now that you have selected your exercise, you are ready to enter your reps and weight.
Notice in the above image that there is a column for up to five sets plus an additional column for totals and notes.
You will only need to enter values into the Rep and Weight sub columns for the Set 1 through Set 5 columns.
Do not enter any data into the Total columns under each set or into any column on the Exercise Total heading as these values will be calculated for you.
Feel free to enter whatever data you would like under the Notes column.
Once you have entered all of your data, your row should look something like the following:
Notice that you are not required to enter data for all five sets.
Now just continue this for each day of the week.
On the worksheet titled "Progress", you will find two drop down values to choose in cell B2 and cell B3.
First, select a category in cell B2 and then select your exercise in cell B3.
Once you have selected an exercise, the data for all 12 weeks will be displayed to the right in a table format.
Note that data not yet entered will be displayed as 0.
In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data.
Enjoy!
Finally, the reason you are doing this, is to be able to track your progress.
Column A contains the categories. If you would like to add additional categories, place them in the first empty row under column A.
All other columns contain the corresponding exercises. If you would like to add additional exercises, you will need to place them within the appropriate range.
The above picture shows that column B is highlighted and the range name is (circled in red) "Chest".
Therefore, to add additional "Chest" exercises, you would add the exercise to the first empty rown in column B.
If you choose add additional categories (in column A) you will need to create a corresponding range of exercises.
Feel free to redistribute this spreadsheet freely, just don't try to charge anyone for it.
GoghUA's Workout Tracker
I would love to hear your comments, suggestions, or other feedback!
To create an additional range, scroll to the first empty column on the Exercises tab and begin entering your exercises. One exercise per row.
Once you have entered your exercises, simply click the column letter (B in the above image) to highlight the entire column.
With the entire column highlighted, enter the range name in the white box above column A (in the above image, the range has been named "Chest")
Now you are ready to enter your exercises for the day. Notice in the above image, cell A3 has the day. Each worksheet has a section for each day of the week.
Begin by clicking on cell A5. You will notice a drop down arrow displayed to the right of the cell, as seen in the below image.
Click on this drop down arrow and a list of your categories will be displayed, as seen in the below image.
Another drop down will be available in B5, this drop down will have a list of exercises from the category you just selected.
Notice in the above image that there is a column for up to five sets plus an additional column for totals and notes.
You will only need to enter values into the Rep and Weight sub columns for the Set 1 through Set 5 columns.
Do not enter any data into the Total columns under each set or into any column on the Exercise Total heading as these values will be calculated for you.
On the worksheet titled "Progress", you will find two drop down values to choose in cell B2 and cell B3.
Once you have selected an exercise, the data for all 12 weeks will be displayed to the right in a table format.
In addition to the data being displayued in a table format, it will also be shown in three charts surrounding this data.
Category: Chest Rep Weight Total Rep Weight Total Rep Weight
Exercise: Bench press Week1 0 0 0 0 0 0 0 0
Week2 0 0 0 0 0 0 0 0
Week3 0 0 0 0 0 0 0 0
Week4 0 0 0 0 0 0 0 0
Week5 0 0 0 0 0 0 0 0
Week6 0 0 0 0 0 0 0 0
Week7 0 0 0 0 0 0 0 0
Week8 0 0 0 0 0 0 0 0
Week9 0 0 0 0 0 0 0 0
Week10 0 0 0 0 0 0 0 0
Week11 0 0 0 0 0 0 0 0
Week12 0 0 0 0 0 0 0 0
Progress Report Set 1 Set 2 Set 3
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0
0
0
0
1
1
1
1
1
1 Reps X Weight per set
Set 1 Total
Set 2 Total
Set 3 Total
Set 4 Total
Set 5 Total
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
TotalSet 3 Set 4 Set 5
Set 1 Total
Set 2 Total
Set 3 Total
Set 4 Total
Set 5 Total
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0
0
0
0
1
1
1
1
1
1
Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12
Weight per set
0 0 0 0 0 00
0
0
0
0
1
1
1
1
1
1Total Weight per week
Set 1 Weight
Set 2 Weight
Set 3 Weight
Set 4 Weight
Set 5 Weight
0 0 0 0 0 0 0
Total Weight per week
Week of
Monday
Category Exercise Rep Weight Total Rep Weight Total Rep
Chest Bench press 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Wednesday
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Thursday
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 1 SET 2 SET 3
SET 1 SET 2 SET 3
SET 1 SET 2 SET 3
SET 1 SET 2 SET 3
Friday
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Sunday
Category Exercise Rep Weight Total Rep Weight Total Rep
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
SET 1 SET 2 SET 3
SET 1 SET 2 SET 3
SET 1 SET 2 SET 3
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise TotalSET 3 SET 4 SET 5
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Weight Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Start with 70 next time.
Start with 155 next time.
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Chest Bench press 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1
Monday SET 1 SET 2 SET 3
SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise TotalSET 3 SET 4 SET 5
SET 3 SET 4 SET 5 Exercise Total
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
SET 5 Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4
SET 5 Exercise TotalSET 3 SET 4
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1 SET 2 SET 3
Monday SET 1 SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise TotalSET 3 SET 4 SET 5
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1 SET 2 SET 3
Monday SET 1 SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise TotalSET 3 SET 4 SET 5
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1 SET 2 SET 3
Monday SET 1 SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise TotalSET 3 SET 4 SET 5
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Week of
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Tuesday SET 1 SET 2 SET 3
Monday SET 1 SET 2 SET 3
Thursday SET 1 SET 2 SET 3
Wednesday SET 1 SET 2 SET 3
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Category Exercise Rep Weight Total Rep Weight Total Rep Weight
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Choose One 0 0
Saturday SET 1 SET 2 SET 3
Friday SET 1 SET 2 SET 3
Sunday SET 1 SET 2 SET 3
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Total Rep Weight Total Rep Weight Total Rep Weight Total
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Exercise Total
SET 3 SET 4 SET 5 Exercise Total
SET 3 SET 4 SET 5
Exercise TotalSET 3 SET 4 SET 5
Notes
Notes
Notes
Notes
Notes
Notes
Notes
Choose One Bench press Cable lateral raise Hack Squat
Abs Decline dench press Overhead barbell press Single-leg leg press (L)
Back Flat bench dumbbell flye Reverse pec-deck flye Single-leg leg press (R)
Biceps Incline dumbbell press Upright row Squat
Calves
Chest
Hamstrings
Quads
Shoulders
Triceps
Barbell hack squat Machine low row Leg press calf raise Close grip smith bench press
Deadlift One-Arm dumbbell row Seated calf raise Overhead cable rope extension
Good Morning Seated cable row Standing calf raise Straight bar press down
T-Bar row
Barbell curl Decline sit-up
Hammer curl
Smith machine drag curl