Sheet1 http://www.workout-calculator.com A Simple Beginners Routine by All Pro ***Adjust these fields.

Workout 1 Heavy / 100% Squat Weight Reps 25 8 55 8 Work Set 1 115 8 Work Set 2 115 8 Bench Press Weight Reps 20 8 45 8 Work Set 1 95 8 Work Set 2 95 8 Bent Row Weight Reps 20 8 45 8 Work Set 1 95 8 Work Set 2 95 8 Military Press Weight Reps 15 8 30 8 Work Set 1 65 8 Work Set 2 65 8 SLDL Weight Reps 30 8 65 8 Work Set 1 135 8 Work Set 2 135 8 Curls Weight Reps 10 8 20 8 Work Set 1 40 8 Work Set 2 40 8 Calf Raises Reps 35 8 75 8 Work Set 1 95 8 Work Set 2 150 8 Workout 1 Heavy / 100% Squat Weight Reps 25 9 55 9 Work Set 1 115 9 Work Set 2 115 9 Bench Press Weight Reps 20 9 45 9 Work Set 1 95 9 Work Set 2 95 9 Bent Row Weight Reps 20 9 45 9 Workout 2 Medium / 90% Squat

1
8 REPS

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

2
9 REPS

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

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Work Set 1 Work Set 2 Military Press 95 95 Weight 15 30 65 65 Weight 30 65 135 135 Weight 10 20 40 40 Weight 35 75 150 150 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

3
10 REPS

Workout 1 Heavy / 100% Squat Weight Reps 25 10 55 10 Work Set 1 115 10 Work Set 2 115 10 Bench Press Weight Reps 20 10 45 10 Work Set 1 95 10 Work Set 2 95 10 Bent Row Weight Reps 20 10 45 10 Work Set 1 95 10 Work Set 2 95 10 Military Press Weight Reps 15 10 30 10 Work Set 1 65 10 Work Set 2 65 10 SLDL Weight Reps 30 10 65 10 Work Set 1 135 10 Work Set 2 135 10 Curls Weight Reps 10 10 20 10 Work Set 1 40 10 Work Set 2 40 10 Calf Raises Weight Reps 35 10

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

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Work Set 1 Work Set 2 75 150 150 10 10 10 Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

4
11 REPS

Workout 1 Heavy / 100% Squat Weight Reps 25 11 55 11 Work Set 1 115 11 Work Set 2 115 11 Bench Press Weight Reps 20 11 45 11 Work Set 1 95 11 Work Set 2 95 11 Bent Row Weight Reps 20 11 45 11 Work Set 1 95 11 Work Set 2 95 11 Military Press Weight Reps 15 11 30 11 Work Set 1 65 11 Work Set 2 65 11 SLDL Weight Reps 30 11 65 11 Work Set 1 135 11 Work Set 2 135 11 Curls Weight Reps 10 11 20 11 Work Set 1 40 11 Work Set 2 40 11 Calf Raises Weight Reps 35 11 75 11 Work Set 1 150 11 Work Set 2 150 11 Workout 1 Heavy / 100% Squat Weight Reps 25 12 55 12 Work Set 1 115 12 Work Set 2 115 12 Bench Press Weight Reps 20 12 45 12 Work Set 1 95 12 Work Set 2 95 12 Bent Row Weight Reps 20 12 45 12

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Workout 2 Medium / 90% Squat

5
12 REPS

Work Set 1 Work Set 2 Bench Press

Work Set 1 Work Set 2 Bent Row

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Work Set 1 Work Set 2 Military Press 95 95 Weight 15 30 65 65 Weight 30 65 135 135 Weight 10 20 40 40 Weight 35 75 150 150 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Work Set 1 Work Set 2 Military Press

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Work Set 1 Work Set 2

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8 Workout 2 Medium / 90% Weight Reps 25 8 50 8 105 8 105 8 Weight Reps 20 8 40 8 85 8 85 8 Weight Reps 20 8 40 8 85 8 85 8 Weight Reps 15 8 30 8 60 8 60 8 Weight Reps 30 8 60 8 120 8 120 8 Weight Reps 5 8 15 8 35 8 35 8 Weight Reps 30 8 65 8 135 8 135 8 Workout 2 Medium / 90% Weight Reps 25 9 50 9 105 9 105 9 Weight Reps 20 9 40 9 85 9 85 9 Weight Reps 20 9 40 9

***Second cycle. For each exercise whe

Workout 3 Light / 80% Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Bench Press Weight Reps 15 8 35 8 Work Set 1 75 8 Work Set 2 75 8 Bent Row Weight Reps 15 8 35 8 Work Set 1 75 8 Work Set 2 75 8 Military Press Weight Reps 10 8 25 8 Work Set 1 50 8 Work Set 2 50 8 SLDL Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Curls Weight Reps 5 8 15 8 Work Set 1 30 8 Work Set 2 30 8 Calf Raises Weight Reps 30 8 60 8 Work Set 1 120 8 Work Set 2 120 8 Squat Workout 3 Light / 80% Weight Reps 20 9 45 9 Work Set 1 90 9 Work Set 2 90 9 Bench Press Weight Reps 15 9 35 9 Work Set 1 75 9 Work Set 2 75 9 Bent Row Weight Reps 15 9 35 9 Squat

1
8 REPS

2
9 REPS

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85 85 Weight 15 30 60 60 Weight 30 60 120 120 Weight 5 15 35 35 Weight 30 65 135 135 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Work Set 1 Work Set 2 Military Press 75 75 Weight 10 25 50 50 Weight 25 55 110 110 Weight 5 15 30 30 Weight 30 60 120 120 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Workout 2 Medium / 90% Weight Reps 25 10 50 10 105 10 105 10 Weight Reps 20 10 40 10 85 10 85 10 Weight Reps 20 10 40 10 85 10 85 10 Weight Reps 15 10 30 10 60 10 60 10 Weight Reps 30 10 60 10 120 10 120 10 Weight Reps 5 10 15 10 35 10 35 10 Weight Reps 30 10

Workout 3 Light / 80% Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 Bench Press Weight Reps 15 10 35 10 Work Set 1 75 10 Work Set 2 75 10 Bent Row Weight Reps 15 10 35 10 Work Set 1 75 10 Work Set 2 75 10 Military Press Weight Reps 10 10 25 10 Work Set 1 50 10 Work Set 2 50 10 SLDL Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Curls Weight Reps 5 10 15 10 Work Set 1 30 10 Work Set 2 30 10 Calf Raises Weight Reps 30 10 Squat

3
10 REPS

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65 135 135 10 10 10 Work Set 1 Work Set 2 60 120 120 10 10 10

Workout 2 Medium / 90% Weight Reps 25 11 50 11 105 11 105 11 Weight Reps 20 11 40 11 85 11 85 11 Weight Reps 20 11 40 11 85 11 85 11 Weight Reps 15 11 30 11 60 11 60 11 Weight Reps 30 11 60 11 120 11 120 11 Weight Reps 5 11 15 11 35 11 35 11 Weight Reps 30 11 65 11 135 11 135 11 Workout 2 Medium / 90% Weight Reps 25 12 50 12 105 12 105 12 Weight Reps 20 12 40 12 85 12 85 12 Weight Reps 20 12 40 12

Workout 3 Light / 80% Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Bench Press Weight Reps 15 11 35 11 Work Set 1 75 11 Work Set 2 75 11 Bent Row Weight Reps 15 11 35 11 Work Set 1 75 11 Work Set 2 75 11 Military Press Weight Reps 10 11 25 11 Work Set 1 50 11 Work Set 2 50 11 SLDL Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Curls Weight Reps 5 11 15 11 Work Set 1 30 11 Work Set 2 30 11 Calf Raises Weight Reps 30 11 60 11 Work Set 1 120 11 Work Set 2 120 11 Squat Workout 3 Light / 80% Weight Reps 20 12 45 12 Work Set 1 90 12 Work Set 2 90 12 Bench Press Weight Reps 15 12 35 12 Work Set 1 75 12 Work Set 2 75 12 Bent Row Weight Reps 15 12 35 12 Squat

4
11 REPS

5
12 REPS

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85 85 Weight 15 30 60 60 Weight 30 60 120 120 Weight 5 15 35 35 Weight 30 65 135 135 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Work Set 1 Work Set 2 Military Press 75 75 Weight 10 25 50 50 Weight 25 55 110 110 Weight 5 15 30 30 Weight 30 60 120 120 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

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***Second cycle. For each exercise where 12 reps were successfully reached in week five of the first cycle, add 10%.
Workout 1 Heavy / 100% Squat Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Bench Press Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Bent Row Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Military Press Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 SLDL Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Curls Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Calf Raises Weight Reps 25 8 55 8 Work Set 1 110 8 Work Set 2 110 8 Workout 1 Heavy / 100% Squat Weight Reps 25 9 55 9 Work Set 1 110 9 Work Set 2 110 9 Bench Press Weight Reps 25 9 55 9 Work Set 1 110 9 Work Set 2 110 9 Bent Row Weight Reps 25 9 55 9 Workout 2 Medium / 90% Squat Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Bench Press Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Bent Row Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Military Press Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 SLDL Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Curls Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Calf Raises Weight Reps 25 8 50 8 Work Set 1 100 8 Work Set 2 100 8 Workout 2 Medium / 90% Squat Weight Reps 25 9 50 9 Work Set 1 100 9 Work Set 2 100 9 Bench Press Weight Reps 25 9 50 9 Work Set 1 100 9 Work Set 2 100 9 Bent Row Weight Reps 25 9 50 9

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Work Set 1 Work Set 2 Military Press 110 110 Weight 25 55 110 110 Weight 25 55 110 110 Weight 25 55 110 110 Weight 25 55 110 110 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Work Set 1 100 Work Set 2 100 Military Press Weight 25 50 Work Set 1 100 Work Set 2 100 SLDL Weight 25 50 Work Set 1 100 Work Set 2 100 Curls Weight 25 50 Work Set 1 100 Work Set 2 100 Calf Raises Weight 25 50 Work Set 1 100 Work Set 2 100 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Workout 1 Heavy / 100% Squat Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Bench Press Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Bent Row Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Military Press Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 SLDL Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Curls Weight Reps 25 10 55 10 Work Set 1 110 10 Work Set 2 110 10 Calf Raises Weight Reps 25 10

Workout 2 Medium / 90% Squat Weight Reps 25 10 50 10 Work Set 1 100 10 Work Set 2 100 10 Bench Press Weight Reps 25 10 50 10 Work Set 1 100 10 Work Set 2 100 10 Bent Row Weight Reps 25 10 50 10 Work Set 1 100 10 Work Set 2 100 10 Military Press Weight Reps 25 10 50 10 Work Set 1 100 10 Work Set 2 100 10 SLDL Weight Reps 25 10 50 10 Work Set 1 100 10 Work Set 2 100 10 Curls Weight Reps 25 10 50 10 Work Set 1 100 10 Work Set 2 100 10 Calf Raises Weight Reps 25 10

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Work Set 1 Work Set 2 55 110 110 10 10 10 Work Set 1 Work Set 2 50 100 100 10 10 10

Workout 1 Heavy / 100% Squat Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Bench Press Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Bent Row Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Military Press Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 SLDL Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Curls Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Calf Raises Weight Reps 25 11 55 11 Work Set 1 110 11 Work Set 2 110 11 Workout 1 Heavy / 100% Squat Weight Reps 25 12 55 12 Work Set 1 110 12 Work Set 2 110 12 Bench Press Weight Reps 25 12 55 12 Work Set 1 110 12 Work Set 2 110 12 Bent Row Weight Reps 25 12 55 12

Workout 2 Medium / 90% Squat Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Bench Press Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Bent Row Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Military Press Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 SLDL Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Curls Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Calf Raises Weight Reps 25 11 50 11 Work Set 1 100 11 Work Set 2 100 11 Workout 2 Medium / 90% Squat Weight Reps 25 12 50 12 Work Set 1 100 12 Work Set 2 100 12 Bench Press Weight Reps 25 12 50 12 Work Set 1 100 12 Work Set 2 100 12 Bent Row Weight Reps 25 12 50 12

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Work Set 1 Work Set 2 Military Press 110 110 Weight 25 55 110 110 Weight 25 55 110 110 Weight 25 55 110 110 Weight 25 55 110 110 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Work Set 1 100 Work Set 2 100 Military Press Weight 25 50 Work Set 1 100 Work Set 2 100 SLDL Weight 25 50 Work Set 1 100 Work Set 2 100 Curls Weight 25 50 Work Set 1 100 Work Set 2 100 Calf Raises Weight 25 50 Work Set 1 100 Work Set 2 100 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

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rst cycle, add 10%.

Workout 3 Light / 80% Squat Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Bench Press Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Bent Row Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Military Press Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 SLDL Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Curls Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Calf Raises Weight Reps 20 8 45 8 Work Set 1 90 8 Work Set 2 90 8 Workout 3 Light / 80% Squat Weight Reps 20 9 45 9 Work Set 1 90 9 Work Set 2 90 9 Bench Press Weight Reps 20 9 45 9 Work Set 1 90 9 Work Set 2 90 9 Bent Row Weight Reps 20 9 45 9

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Work Set 1 Work Set 2 Military Press 90 90 Weight 20 45 90 90 Weight 20 45 90 90 Weight 20 45 90 90 Weight 20 45 90 90 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9 Reps 9 9 9 9

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

Workout 3 Light / 80% Squat Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 Bench Press Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 Bent Row Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 Military Press Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 SLDL Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 Curls Weight Reps 20 10 45 10 Work Set 1 90 10 Work Set 2 90 10 Calf Raises Weight Reps 20 10

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Work Set 1 Work Set 2 45 90 90 10 10 10

Workout 3 Light / 80% Squat Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Bench Press Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Bent Row Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Military Press Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 SLDL Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Curls Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Calf Raises Weight Reps 20 11 45 11 Work Set 1 90 11 Work Set 2 90 11 Workout 3 Light / 80% Squat Weight Reps 20 12 45 12 Work Set 1 90 12 Work Set 2 90 12 Bench Press Weight Reps 20 12 45 12 Work Set 1 90 12 Work Set 2 90 12 Bent Row Weight Reps 20 12 45 12

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Work Set 1 Work Set 2 Military Press 90 90 Weight 20 45 90 90 Weight 20 45 90 90 Weight 20 45 90 90 Weight 20 45 90 90 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12 Reps 12 12 12 12

Work Set 1 Work Set 2 SLDL

Work Set 1 Work Set 2 Curls

Work Set 1 Work Set 2 Calf Raises

Work Set 1 Work Set 2

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