Date Date

Workout Exercise Week 1 Week 2

Target Completed Target
Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Cable Crunch
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Set 3
Lat Pulldown (Wide-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Leg Press Calf Raise*
 Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Leg Press
Set 1
Set 2
Workout 3
Set 3
Legs
Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
 Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5

Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Date Date Date Date

Week 5 Week 6 Week 7 Week 8

Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Date

Week 8
Completed
Weight Reps
 Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
 Date Date

Workout Exercise Week 1 Week 2

Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Captain's Chair Leg Raise
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable Row (Wide-Grip)
Set 1
Set 2
Set 3
Lat Pulldown (Close-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Seated Calf Raise*
 Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3
Set 3
Legs
Dumbbell Lunge (In-Place)
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
 Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date Date Date Date

Week 5 Week 6 Week 7 Week 8

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date

Week 8
Target Completed
Reps Weight Reps
 Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
 Date Date

Workout Exercise Week 1 Week 2

Target Completed Target
Weight Reps Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Plank
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Set 3
Chin-Up
Workout 2 Set 1
Pull and Calves Set 2
Set 3
E-Z Bar Curl
Set 1
Set 2
Set 3
Standing Calf Raise*
 Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Dumbbell Lunge (Reverse)
Set 1
Set 2
Workout 3
Set 3
Legs
Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
 Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5

Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Date Date Date Date

Week 5 Week 6 Week 7 Week 8

Completed Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Date

Week 8
Completed
Weight Reps
 Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
 Date Date

Workout Exercise Week 1 Week 2

Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Weighted Sit-Up
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
One-Arm Dumbbell Row
Set 1
Set 2
Set 3
Lat Pulldown (Wide-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Alternating Dumbbell Curl
Set 1
Set 2
Set 3
Leg Press Calf Raise*
 Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3
Set 3
Legs
Dumbbell Single-Leg Split Squat
Set 1
Set 2
Set 3
Seated Calf Raise*
Set 1
Set 2
Set 3
 Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date Date Date Date

Week 5 Week 6 Week 7 Week 8

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date

Week 8
Target Completed
Reps Weight Reps
 Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
 Date Date

Workout Exercise Week 1 Week 2

Target Completed Target
Weight Reps Weight Reps Weight
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Seated Triceps Press
Set 1
Set 2
Set 3
Lying Leg Raise
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Seated Cable-Row (Close-Grip)
Set 1
Set 2
Set 3
Lat Pulldown (Close-Grip)
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Barbell Curl
Set 1
Set 2
Set 3
Seated Calf 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 3
Set 3
Legs
Leg Curl (Lying or Seated)*
Set 1
Set 2
Set 3
Standing Calf Raise*
Set 1
Set 2
Set 3
 Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date Date Date Date

Week 5 Week 6 Week 7 Week 8

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date

Week 8
Target Completed
Reps Weight Reps
 Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!
 Date Date

Workout Exercise Week 1 Week 2

Target Completed Target
Weight Reps Weight Reps Weight
Incline Barbell Bench Press
Set 1
Set 2
Set 3
Barbell Bench Press
Set 1
Set 2
Set 3
Incline Dumbbell Bench Press
Workout 1 Set 1
Push and Core Set 2
Set 3
Triceps Pushdown
Set 1
Set 2
Set 3
Abdominal Rollout
Set 1
Set 2
Set 3
Barbell Deadlift
Set 1
Set 2
Set 3
Barbell Row
Set 1
Set 2
Set 3
Pull-Up
Workout 2 Set 1
Pull and Calves Set 2
Set 3
Dumbbell Hammer Curl
Set 1
Set 2
Set 3
Standing Calf Raise*
 Set 1
Set 2
Set 3
Barbell Squat
Set 1
Set 2
Set 3
Romanian Deadlift
Set 1
Set 2
Workout 3
Set 3
Legs
Barbell Lunge (Walking)
Set 1
Set 2
Set 3
Leg Press Calf Raise*
Set 1
Set 2
Set 3
 Click here to view this as a Google Sheet!
Date Date Date Date

Week 2 Week 3 Week 4 Week 5

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date Date Date Date

Week 5 Week 6 Week 7 Week 8

Target Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Date

Week 8
Target Completed
Reps Weight Reps
 Clic
Date

Target Completed
Workout Exercise Weight Reps Weight Reps
Barbell Bench Press
Set 1
Set 2
Incline Barbell Bench Press
Workout 1
Deload Push Set 1
Set 2
Dumbbell Bench Press
Set 1
Set 2
Barbell Deadlift
Set 1
Set 2
Barbell Row
Workout 2
Deload Pull Set 1
Set 2
Lat Pulldown (Wide-Grip)
Set 1
Set 2
Barbell Squat
Set 1
Set 2
Leg Press
Workout 3
Deload Legs Set 1
Set 2
Leg Curl (Lying or Seated)*
Set 1
Set 2
Click here to view this as a Google Sheet!