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Trainingjournala 7
Trainingjournala 7
Trainingjournala 7
This is an Basic Workout Tracking Program. If exercises are not the ones you are doing simply change
Week 1 = Example
In Support of: The Build Muscle and Gain Weight Fast Guide
July 7th
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 5Kg 8 5Kg 8 10Kg 12 10Kg 8
Squat 5Kg 8 5Kg 8 10Kg 12 10Kg 10
Bench Press 10Kg 8 10Kg 8 20Kg 12 20Kg 10
Dip Free 4
Military Press 10Kg 12 10Kg 12 10Kg 10
Pullup Free 5
Week 1
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 2
Crunches
Shrugs
Week 2 Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 3
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 4
Week 4 Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 5
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
ek 6
Military Press
Week 6 Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
8
Squat
Bench Press
Dip
Military Press
Chinup
Week 8
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 9
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Week 10
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Week 11
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
July 9th
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 5Kg 8 5Kg 8 10Kg 12 10Kg 10
Squat 5Kg 8 5Kg 8 10Kg 12 10Kg 12
Bench Press 10Kg 8 10Kg 8 20Kg 12 20Kg 12
Dip Free 4
Military Press 10Kg 12 10Kg 12 10Kg 12
Chinup Free 5
Crunches Free 20 Free 20 Free 18
Shrugs 5Kg 10
Time of Day 2:00
Trained to Fail? Yes
Warm Up-
5 Minutes Exercise Jog Time Taken 5 Minutes
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Yes Yes Yes Yes Yes No Yes Yes Yes Yes No
Yes Nutrition Pre-Workout meal No Post Workout Meal Yes
30 Time - 2:30
Hours Sleep Day3 8 Hours Day4 10 Hours
Water 2 Litres
- T-Improvement* KG - Reps 11
Back
Xcm
14%
23
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Day 7
3000
3000
35%
30%
50%
50%
15%
20%
Correct
Day 7
Day 7
Day 7
Day 7
Day 7
Day 7
Day 7
Day 7
Day 7
Day 7
Day 7