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Date Date Date Date Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Dumbbell Bench Press
Set 1
Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Wide-Grip)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Seated Dumbbell Press
Set 1
Set 2
Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Workout 3 Set 3
Upper Body and Core Dumbbell Rear Lateral Raise (Seated)*
Set 1
Set 2
Set 3
Cable Crunch
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Leg Press
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Set 1
Deload Push
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Set 1
Deload Pull
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Set 1
Deload Legs
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date Date Date Date Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Incline Dumbbell Bench Press
Set 1
Set 2
Set 3
Lying Triceps Extension ("Skullcrusher")
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Wide-Grip)
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Close-Grip)
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Arnold Dumbbell Press
Set 1
Set 2
Set 3
Barbell Rear Delt Row
Set 1
Set 2
Workout 3 Set 3
Upper Body and Core Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Dumbbell Lunge (In-Place)
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Set 1
Deload Push
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Set 1
Deload Pull
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Set 1
Deload Legs
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date Date Date Date Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Dumbbell Bench Press
Set 1
Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Chin-Up
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Seated Dumbbell Press
Set 1
Set 2
Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Workout 3 Set 3
Upper Body and Core Dumbbell Rear Lateral Raise (Bent-Over)*
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Dumbbell Lunge (Reverse)
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Set 1
Deload Push
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Set 1
Deload Pull
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Set 1
Deload Legs
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date Date Date Date Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Incline Dumbbell Bench Press
Set 1
Set 2
Set 3
Lying Triceps Extension ("Skullcrusher")
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Wide-Grip)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Arnold Dumbbell Press
Set 1
Set 2
Set 3
Barbell Rear Delt Row
Set 1
Set 2
Workout 3 Set 3
Upper Body and Core Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Dumbbell Single-Leg Split Squat
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Hanging Leg Raise
Set 1
Set 2
Set 3
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Set 1
Deload Push
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Set 1
Deload Pull
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Set 1
Deload Legs
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date Date Date Date Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Dumbbell Bench Press
Set 1
Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Close-Grip)
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Lat Pulldown (Close-Grip)
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
Seated Dumbbell Press
Set 1
Set 2
Set 3
Dumbbell Side Lateral Raise*
Set 1
Set 2
Workout 3 Set 3
Upper Body and Core Barbell Rear Delt Row
Set 1
Set 2
Set 3
Lying Leg Raise
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Barbell Single-Leg Split Squat
Set 1
Set 2
Workout 4 Set 3
Legs Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Close-Grip Bench Press
Set 1
Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Triceps Press
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Set 1
Deload Push
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Set 1
Deload Pull
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Set 1
Deload Legs
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date Date Date Date Date Date Date Date

Workout Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Workout 1 Set 3
Push Incline Dumbbell Bench Press
Set 1
Set 2
Set 3
Lying Triceps Extension ("Skullcrusher")
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Workout 2 Set 3
Pull and Calves Pull-Up
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
Arnold Dumbbell Press
Set 1
Set 2
Set 3
Barbell Rear Delt Row
Set 1
Set 2
Workout 3 Set 3
Upper Body and Core Dumbbell Side Lateral Raise*
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 4 Set 3
Legs Barbell Lunge (Walking)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
Dip*
Set 1
Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Triceps Pushdown
Workout 5 Set 1
Upper Body and Core Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
 Want to edit this sheet? You’ll need to make a copy, first. Click here and watch this video to learn how.
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Set 1
Deload Push
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Set 1
Deload Pull
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Set 1
Deload Legs
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2