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12 Week Workout Program Planner v1
12 Week Workout Program Planner v1
by: Kilim
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in the future.
Please use this spreadsheet and modify it as you see fit.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.
Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used min
* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)
- Day 2, Day 4 and Day 6 are HIT Cardio days.B21
(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6)
* Decide if you are Cutting, Bulking or in Maintenance Phase.
- IF in Cutting Phase: you may want to do more Cardio/HIT exercises.
- IF in Bulking Phase: you may want to do less Cardio/HIT exercises.
- Find the right balance of Cardio/HIT frequency for you and that will fit your goal!
These are all just examples! It is NOT set in stone.
* Or you can just use this worksheet however it fits your needs!
You can download this worksheet here: 12 Week Workout Program Planner v1.zip
Note:
I am currently on my Cutting Phase so I plan to do more cardio to lose Bodyfat.
Once I reach my bodyfat goal, I will decrease my cardio and possibly start on bulking and repeat the cy
Suggested Gear:
Heart Rate Monitor
Pedometer
Watch
Water Bottle
I don't say buy this specific sportwatch, you can get by with something cheaper that works for you, I just like this on
I am a data nut and LOVE seeing progress!
Besides, I get all the features of a Heart Rate Monitor, Pedometer and a watch in 1 equipment!
ner in one area.
t likely will evolve in the future.
Friday = Day 5)
aturday = Day 6)
HIT exercises.
IT exercises.
and that will fit your goal!
empty stomach.
all and Ab Wheel and do Abs until burnout.)
running/cycling.
in 1 equipment!
Day 1: Exercises & Cardio
8 8 8
Alt. Leg Curl 8 8 8
8 8 8
6 6 6
6 6 6
BB Bent-Over Row
6 6 6
6 6 6
8 8 8
BB Bicep Curl 8 8 8
8 8 8
8 8 8
Dips 8 8 8
8 8 8
8 8 8
Standing OH Press 8 8 8
8 8 8
8 8 8
Tricep Pushdown 8 8 8
8 8 8
8 8 8
Alt. Tricep Pushdown 8 8 8
8 8 8
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 10 10
8 8 8
8 8 8
8 8 8
6 6 6
6 6 6
6 6 6
6 6 6
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?
How to use:
Just fill in the areas with your own data!
Week 11
Distance Time
Week 12
Distance Time
Fat Simultaneously?
Day 3: Exercises & Cardio
8 8 8
Dips 8 8 8
8 8 8
8 8 8
Standing Overhead Press 8 8 8
8 8 8
8 8 8
Tricep Pushdown 8 8 8
8 8 8
8 8 8
Alt. Tricep Pushdown (Opt.) 8 8 8
8 8 8
8 8 8
Straight Leg Deadlift 8 8 8
8 8 8
8 8 8
Pull Ups 8 8 8
8 8 8
8 8 8
DB Bent-over Row 8 8 8
8 8 8
8 8 8
BB Bicep Curl 8 8 8
BB Bicep Curl
8 8 8
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?
How to use:
Just fill in the areas with your own data!
Week 11
Distance Time
Week 12
Distance Time
Fat Simultaneously?
Day 5: Exercise & Cardio
10 10 10
Leg Press 10 10 10
10 10 10
8 8 8
8 8 8
Wide-grip Pull Ups
8 8 8
8 8 8
8 8 8
BB Bicep Curl 8 8 8
8 8 8
10 10 10
Incline Press 10 10 10
10 10 10
8 8 8
Standing Overhead Press 8 8 8
8 8 8
8 8 8
Tricep Pushdown 8 8 8
8 8 8
8 8 8
Alt. Tricep Pushdown 8 8 8
8 8 8
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
3 3 3
10 10 10
10 10 10
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
10 10 10
10 10 10
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat Simultaneously?
How to use:
Just fill in the areas with your own data!
Week 11
Distance Time
Week 12
Distance Time
Fat Simultaneously?
Body Fat Tracking Chart
A B C D E F
Lean
Lean
Weight % Body Body Fat Body
Date Fat (lb) Body
(lb) Fat % Goal Mass %
Mass (lb)
Goal
Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00
2 0.00 0.00 15.00 85.00
3 0.00 0.00 15.00 85.00
4 0.00 0.00 15.00 85.00
5 0.00 0.00 15.00 85.00
6 0.00 0.00 15.00 85.00
7 0.00 0.00 15.00 85.00
Week 2 - Day 8 0.00 0.00 15.00 85.00
9 0.00 0.00 15.00 85.00
10 0.00 0.00 15.00 85.00
11 0.00 0.00 15.00 85.00
12 0.00 0.00 15.00 85.00
13 0.00 0.00 15.00 85.00
14 0.00 0.00 15.00 85.00
Week 3 - Day 15 0.00 0.00 15.00 85.00
16 0.00 0.00 15.00 85.00
17 0.00 0.00 15.00 85.00
18 0.00 0.00 15.00 85.00
19 0.00 0.00 15.00 85.00
20 0.00 0.00 15.00 85.00
21 0.00 0.00 15.00 85.00
Week 4 - Day 22 0.00 0.00 15.00 85.00
23 0.00 0.00 15.00 85.00
24 0.00 0.00 15.00 85.00
25 0.00 0.00 15.00 85.00
26 0.00 0.00 15.00 85.00
27 0.00 0.00 15.00 85.00
28 0.00 0.00 15.00 85.00
Week 5 - Day 29 0.00 0.00 15.00 85.00
30 0.00 0.00 15.00 85.00
31 0.00 0.00 15.00 85.00
32 0.00 0.00 15.00 85.00
33 0.00 0.00 15.00 85.00
34 0.00 0.00 15.00 85.00
35 0.00 0.00 15.00 85.00
Week 6 - Day 36 0.00 0.00 15.00 85.00
37 0.00 0.00 15.00 85.00
38 0.00 0.00 15.00 85.00
39 0.00 0.00 15.00 85.00
40 0.00 0.00 15.00 85.00
41 0.00 0.00 15.00 85.00
42 0.00 0.00 15.00 85.00
Week 7 - Day 43 0.00 0.00 15.00 85.00
44 0.00 0.00 15.00 85.00
45 0.00 0.00 15.00 85.00
46 0.00 0.00 15.00 85.00
47 0.00 0.00 15.00 85.00
48 0.00 0.00 15.00 85.00
49 0.00 0.00 15.00 85.00
Week 8 - Day 50 0.00 0.00 15.00 85.00
51 0.00 0.00 15.00 85.00
52 0.00 0.00 15.00 85.00
53 0.00 0.00 15.00 85.00
54 0.00 0.00 15.00 85.00
55 0.00 0.00 15.00 85.00
56 0.00 0.00 15.00 85.00
Week 9 - Day 57 0.00 0.00 15.00 85.00
58 0.00 0.00 15.00 85.00
59 0.00 0.00 15.00 85.00
60 0.00 0.00 15.00 85.00
61 0.00 0.00 15.00 85.00
62 0.00 0.00 15.00 85.00
63 0.00 0.00 15.00 85.00
Week 10 - Day 64 0.00 0.00 15.00 85.00
65 0.00 0.00 15.00 85.00
66 0.00 0.00 15.00 85.00
67 0.00 0.00 15.00 85.00
68 0.00 0.00 15.00 85.00
69 0.00 0.00 15.00 85.00
70 0.00 0.00 15.00 85.00
Week 11 - Day 71 0.00 0.00 15.00 85.00
72 0.00 0.00 15.00 85.00
73 0.00 0.00 15.00 85.00
74 0.00 0.00 15.00 85.00
75 0.00 0.00 15.00 85.00
76 0.00 0.00 15.00 85.00
77 0.00 0.00 15.00 85.00
Week 12 - Day 78 0.00 0.00 15.00 85.00
79 0.00 0.00 15.00 85.00
80 0.00 0.00 15.00 85.00
81 0.00 0.00 15.00 85.00
82 0.00 0.00 15.00 85.00
83 0.00 0.00 15.00 85.00
84 0.00 0.00 15.00 85.00
How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. DO NOT change ANY of the values for the other columns.
(D/F)x100 A-G
Weight
Weight Loss
Goal (lb) Goal of
Fat (lb)
170.73 12.27
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
Suggested Calorie Intake
How to use: Just input your current weight at the cell next to the Your Weight
NOTE: The values above are taken from the article called
*** Guide to Cutting, Bulking & Maintenance ***
Helpful Websites:
SparkPeople.com
my-calorie-counter.com
FitDay.com